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W.O.D.

Sunday 02-07-2021 WOD

Warm-Up 3 SETS (10:00 Cap) 1:00 Bike (Increasing effort each set from EZ-Hard) 7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod) 5/5 Single Arm Bent Over Row (Light-Mod) :30 Max… Continue reading

January 31, 2021 / W.O.D.
Saturday 02-06-2021 WOD

Warm-Up AMRAP x 5 MINUTES 20 Mountain Climbers 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 10 Up Downs *Active hold in the bottom of the Push-Up, do not come to a… Continue reading

January 31, 2021 / W.O.D.
Friday 02-05-2021 WOD

Warm-Up 2:00 Row (Increase pace every :30) Into … 1 SET, :45 ON / :15 REST MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 –… Continue reading

January 31, 2021 / W.O.D.
Thursday 02-04-2021 WOD

Warm-Up 2 SETS 20 Jumping Jacks :20 inactive Bar Hang :20 Active Bar Hang 10 Jumping Air Squats Into… 2 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up… Continue reading

January 31, 2021 / W.O.D.
Wednesday 02-03-2021 WOD

Warm-Up 3 ROUNDS 8 Bootstrappers 8 Squatting Thoracic Rotations 8 Air Squats > Cossack Squats > Jumping Air Squats …Then… 1 Round 8 Deadlifts 8 Muscle Cleans 8 Presses 8… Continue reading

January 31, 2021 / W.O.D.
Tuesday 02-02-2021 WOD

Warm-Up AMRAP x 10 MINUTES 20 Single Unders 15 Glute Bridge Ups with :02 Hold at Top 10 Slow Alt. Mountain Climbers* 1/1 KB Complex** *In a High Plank, the… Continue reading

January 31, 2021 / W.O.D.
Monday 02-01-2021

Warm-Up 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through Lunges 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Ring Rows 10 BB Back Rack… Continue reading

January 31, 2021 / W.O.D.
Sunday 01-31-2021 WOD

Warm-Up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 5/5 Single Leg PVC RDL 5 Up-Downs Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5… Continue reading

January 24, 2021 / W.O.D.
Saturday 01-30-2021 WOD

Warm-Up EMOM x 6 MINUTES Min 1 – :25 Lunge + :25 Hollow Rocks Min 2 – 10 Scap Pull-Ups + 5 Kip Swings Extended Warm-Up EMOM x 9 MINUTES… Continue reading

January 24, 2021 / W.O.D.
Friday 01-29-2021 WOD

Warm-Up 500m Row Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 500m Row *Arm Haulers = In a Superman, reach… Continue reading

January 24, 2021 / W.O.D.