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W.O.D.
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Saturday 02-27-2021 WOD
Warm-Up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill EMOM x 10 MINUTES MIN 1 –… Continue reading
/ W.O.D.
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Friday 02-26-2021 WOD
Warm-Up 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength ON A 15:00… Continue reading
/ W.O.D.
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Thursday 02-25-2021 WOD
Warm-Up AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 10/8 Cal Bike Skill 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict… Continue reading
/ W.O.D.
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Wednesday 02-24-2021 WOD
Warm-Up 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5… Continue reading
/ W.O.D.
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Tuesday 02-23-2021 WOD
Warm-Up 1 ROUND 1:00 Bike (EZ to Mod Pace) 10 Alt. Cossack Squats 7 Wall Ball Push Press 7 Wall Ball Front Squat Into… 1 ROUND 1:00 Bike (Mod-Hard Pace)… Continue reading
/ W.O.D.
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Monday 02-22-2021 WOD
Warm-Up 3 ROUNDS 15 Jumping Jacks 10 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg… Continue reading
/ W.O.D.
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Sunday 02-21-2021 WOD
Warm-Up AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Workout 10 ROUNDS FOR TIME 6 Back… Continue reading
/ W.O.D.
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Saturday 02-20-2021 WOD
Warm-Up FOR QUALITY (5:00 Cap) 10 Scap Push-Ups 10 Push-Up to Pike :30 Pike Hold 10 Up-Downs (EZ) :30 Plank Hold 10 Alt. Push-Up to Star Plank* *Perform a Push-Up… Continue reading
/ W.O.D.
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Friday 02-19-2021 WOD
Warm-Up 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up… Continue reading
/ W.O.D.
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Thursday 02-18-2021 WOD
Warm-Up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups Skill EMOM x 10 MINUTES MIN 1 – 5 Strict TTB… Continue reading
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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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