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W.O.D.

Tuesday 03-09-2021 WOD

Warm-Up 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Strength… Continue reading

March 7, 2021 / W.O.D.
Monday 03-08-2021 WOD

Warm-Up AMRAP x 8 MINUTES 300m Bike 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Workout 7 SETS FOR TIME 10 Box Jump Overs (24/20) 300m Bike… Continue reading

March 7, 2021 / W.O.D.
Sunday 03-07-2021

Warm-Up HINSHAW WARM-UP* 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’… Continue reading

February 28, 2021 / W.O.D.
Saturday 03-06-2021 WOD

Warm-Up AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Workout 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)… Continue reading

February 28, 2021 / W.O.D.
Friday 03-05-2021 WOD

Warm-Up 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge… Continue reading

February 28, 2021 / W.O.D.
Thursday 03-04-2021 WOD

Warm-Up AMRAP x 10 MINUTES :30 Bike (65-70% Effort) 5/5 Single Arm Ring Rows 5/5 Single Arm Arnold Press 10/10 Single DB Suitcase Romanian Deadlifts Workout 4 SETS FOR QUALITY*… Continue reading

February 28, 2021 / W.O.D.
Wednesday 03-03-2021 WOD

Warm-Up 250m Row Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee… Continue reading

February 28, 2021 / W.O.D.
Tuesday 03-02-2021 WOD

Warm-Up ON A 10:00 RUNNING CLOCK 10-9-8-7-6-5-4-3-2-1 Jumping Jacks Air Squats Up-Downs Workout EMOM x 15 MINUTES MIN 1 – 20 Wall Balls (20/14) MIN 2 – 60 Double Unders… Continue reading

February 28, 2021 / W.O.D.
Monday 03-01-2021 WOD

Warm-Up 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-Up EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts*… Continue reading

February 28, 2021 / W.O.D.
Sunday 02-28-2021 WOD

Warm-Up ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings… Continue reading

February 21, 2021 / W.O.D.