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Category: WOD
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Thursday March 15th, 2018

Warm up- 3 Rounds 1 Min row/bike/ski/jump rope 10 Alt Lunges 5 Kip swings + 3 Pull ups 10 Box or Bench Dips 10 Band Pull aparts WOD- In teams of 2: 20 Min AMRAP Partner 1: 3 Rounds of “Cindy” Partner 2: Accumulate Max Cals AB *Rotate back and forth *Score is total rounds […]

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Category: WOD
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Wednesday March 14th, 2018

Warm up- 2 rounds Row 10/8 calories 10 PVC Pass Throughs 10 Air Squats 25 Foot High Hips Crab Walk 1-2 Wall Walks Skill- 1.) Every :90 for 6 Sets 1 Power Snatch + 1 Snatch 2.) Every :90 for 6 Sets 1 Power Clean + 1 Clean *Drop the bar between lifts *Use between […]

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Category: WOD
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Tuesday March 13th, 2018

Warm up- 1) Dynamic Mobility 10 Rollover V-sit, 10 Lying leg Crossovers/ leg 10 Dynamic Hamstrings/side 10 Sprinter Hammy to Samson Stretch, 5 reps per side. 10 Scorpions/side 10 Kneeling Shoulder Taps/side 10 Boot Strappers 2) Squat Prep 1 minute Row, Bike, Jog, or Jump Rope 10 Air Squats, 10 Hip Extension on GHD or […]

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Category: WOD
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Monday March 12th, 2018

Please Do Not forget to post your scores for 18.3!!! Thank you! Warm up- 2:00 Row/Bike/Ski……………..Jump rope:) Then: 10-8-6-4-2   Goblet Squats KB Swings Sit ups Skill- Every :90 for 6 Sets: 1 Push Jerk + 1 Split Jerk *Start at 60% of 1RM Jerk and add slowly *Can be taken from the ground if […]

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