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Category: WOD
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Friday October 13th, 2017

Warm up- 2 Min ROW/AB 2 Rounds 10 Spiderman 5 Inch Worms 10 Lateral Lunges 10 Squats(Round 1 AS, Round 2 Empty BB) Skill- Every 2:00 for 12 Mins (6 sets) Back Squat Sets 1-3 = 3 Reps @ 80% of 1RM Sets 4-6 = 3 Reps @ 85% Set 7 = Max Reps in […]

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Category: WOD
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Thursday October 12, 2017

Warm up- 3 Min ROW/AB/SKI -DROM- WOD- 20 Min AMRAP 15 Bench Press 135/75 15 Pull-ups 15 H.R. Push Ups 400m Run *Start and Stagger as needed to complete workout Post WOD- 4×10 Each arm DB Bent Over Rows Tweet

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Category: WOD
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Wednesday October 11th, 2017

Warm up- 400m Run 2 Rounds 10 AS 5 Broad Jumps 5 Box Step ups + 3 BJ’s 5 Strict Press 45/35 WOD- In Teams of 2: 80 Med Balls Cleans 80 Burpee Box Jumps   60 Med Ball Cleans 60 Burpee Box Jumps 40 Med Ball Cleans 40 Burpee Box Jumps -Rest 3 Mins- […]

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Category: WOD
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Tuesday October 10th, 2017

Warm up- 1.) 3 Min ROW/Bike/Jog 2.) Joint Prep 3.) 10 Air Squats 10 Cossack Squats with light KB/DB in the rack position 10 Goblet Squats Skill- Front Squat 3 @ 70% 3 @ 80% Max reps @ 90% WOD- Every 4 Mins x 5 Rounds 15/12 Cal Bike 20 ALT. DB Snatches 50/35 Max […]

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