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W.O.D.
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Saturday 03-20-2021 WOD
Warm-Up 10 Up-downs 10 Inch Worms 10 Burpees 10 Bootstappers Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good… Continue reading
/ W.O.D.
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Thursday 03-18-2021 WOD
Warm-Up EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2… Continue reading
/ W.O.D.
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Wednesday 03-17-2021 WOD
Warm-Up 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill EMOM x 12 MINUTES… Continue reading
/ W.O.D.
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Tuesday 03-16-2021 WOD
Warm-Up 3 ROUNDS 30 Mountain Climbers 10 Cossack Squats* 5 Kang Squats** 5/5 Single Leg DB RDL *Option to use DB as a Goblet Cossack Squats in the 3rd Round…. Continue reading
/ W.O.D.
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Monday 03-15-2021 WOD
Warm-Up 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press Into… 1 ROUND 1:00 Row 10 Groiners 10 Slam Balls 10 Elbow Punches Strength E2MOM… Continue reading
/ W.O.D.
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Sunday 03-14-2021 WOD
Warm-Up EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds”… Continue reading
/ W.O.D.
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Saturday 03-13-2021 WOD
Warm-Up 8 SETS (4:00 Total) Tabata (:20 on/:10 off) Cal Bike* *Building from EZ-Hard Immediately Into… ON A 6:00 RUNNING CLOCK (w/ PVC)*… 10 Inch Worms w/ Push-Up 5 Snatch… Continue reading
/ W.O.D.
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Friday 03-12-2021 WOD
Open Workout 21.1!!! For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min. # singles… Continue reading
/ W.O.D.
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Thursday 03-11-2021 WOD
Warm-Up 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push… Continue reading
/ W.O.D.
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Wednesday 03-10-2021 WOD
Warm-Up 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck… Continue reading
/ W.O.D.
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…Workout of the Day
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05/18/2025 Sunday Workout
WARM UP1 ROUND (25’ for each movement)200m RunWalking Samson LungesToe WalkWalking Toe TouchesHeel WalksWalking Figure 4 SquatHigh KneesWalking Lateral LungesButt Kickers200m Run Into… 2-3 ROUNDS (Time Permitting)10 DB Alt. Around… Continue reading
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