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Monday August 14th, 2017

Warm up- 1) 3 minutes of easy rowing, biking, running, or jumping rope 2) Joint Prep Routine 3.) 1 Round – 5 Reps at each Movements *Hang Power Clean,Front Squat,Push Press, Power Clean, Thruster, Push Jerk Skill- 15 Mins Establish 1RM Power Clean WOD- “DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push […]

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Friday August 11th, 2017

Warm up- 1) 2 Rounds 100 Single Unders 10 Ring Rows 10 Push-ups 10 Sit-ups 10 Air Squats 10 GHD Hip Extensions 15 second Samson Stretch per Leg Skill- With a clock set for 10 Minutes: 1 Rep Max Thruster WOD- 10-8-6-4-2 reps for time of: Thruster (135/95) Burpee Box Jump Over (24/20″) Post WOD- […]

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Category: WOD
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Thursday August 10th, 2017

Warm up- 1.) Joint Prep 2.)  Man Maker Skill *Plank position with hands on DB’s x 20 seconds *7 Push-ups with Hands on DB’s (scale to knees if needed) *7 Plank rows per arm *7 DB Deadlifts *7 DB Hang Power Cleans *7 DB Push Press 3.) Follow this up with 2 Full Manmakers. Use a light […]

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Category: WOD
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Wednesday August 9th, 2017

Warm up- 1.) 2 Rounds 100 meter Run 30 second Sprinter Hamstring to Samson stretch per leg 10 Good mornings 3 Kip Swings + 2 Knee Raise + 1 Toes to Bar or Knees to Elbow 2.) 2-3 Rounds 1 00 meter run 5 Sumo Deadlift High Pulls (increase load each round) 3 Toes to Bar […]

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