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Category: WOD
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Thursday March 22nd, 2018

Don’t forget at 5pm Thursday night you will have the opportunity to vote for 1 of 3 workouts Dave Castro will release.  Good Luck and vote wisely!! Warm up- 3 Min Row/bike/jog/ski/jump rope 10/side Lying Dynamic Hamstring Stretch 10 Rollover V-Sits 10 Lying Leg Crossovers 10 Lateral Lunges 10  Calf Stretch/Side WOD- 3 Rounds (each, […]

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Category: WOD
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Wednesday March 21st, 2018

Warm up- 2 Rounds 200m run or row 5/5 Windmills 10 Goblet squats 15 Russian swings *Use ‘a light load on the first round and a moderate load on the second round. Then: Power Clean Progression 1) 5 Clean grip deadlift to mid-thigh 2) 5 Deadlift + shrug 3 3) 5 Muscle clean 4) 5 […]

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Category: WOD
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Tuesday March 20th, 2018

Warm up- 3 Min Row/Bike/Jump Rope/Jog DROM Thruster Progression Build up for WOD WOD-  With a clock running up… Every 3 Mins for 4 Rounds 75 DU’s 10 Thrusters 115/75 10 C2B Pull ups When the clock hits 15 Mins: 10 Mins to establish… 3 Rep Max Thruster Post WOD- MU Skills 3 Sets 3 […]

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Category: WOD
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Monday March 19, 2018

Warm up: 2 Rounds 20 cal row 10 Air Squats 10 Push ups 10 sit ups 5 Pass through plus 5 OHS Skill- Every 2 minutes for 5 sets 1 Hang Squat snatch + 1 OHS *stay between 70-80% of 1RM WOD- 20 min cap 5 Rounds 25 Medball Cleans 10 Burpee pull ups Or […]

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