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W.O.D.

Sunday 11-08-2020 WOD

Warm-up 3 ROUNDS (10:00 Cap) 5/5 Tempo Single DB Strict Press (30X1) 5/5 Single DB Push Press 10 Alt. Lunges (DB Optional) 1:00 Slow Shoulder Taps Workout FOR TIME 2… Continue reading

November 1, 2020 / W.O.D.
Saturday 11-07-2020 WOD

Warm-up 300m Row Into… AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 300m Row Workout 3 ROUNDS FOR TIME 500m… Continue reading

November 1, 2020 / W.O.D.
Friday 11-06-2020 WOD

Warm-up AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Strength 3 SETS FOR QUALITY 4/4 DB or KB Turkish… Continue reading

November 1, 2020 / W.O.D.
Thursday 11-05-2020 WOD

Warm-up AMRAP x 4 MINUTES :30 Row (EZ) 20 Shoulder Taps 10 Up-Downs Into… AMRAP x 5 MINUTES :30 Row (Mod) 10 Up-Downs 5 Push-ups DEATH ROW EMOM x 20… Continue reading

November 1, 2020 / W.O.D.
Wednesday 11-04-2020 WOD

Warm-up 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Workout 3… Continue reading

November 1, 2020 / W.O.D.
Monday 11-02-2020 WOD

Warm-up 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Strength ON A 20:00 RUNNING CLOCK… Find… Continue reading

November 1, 2020 / W.O.D.
Sunday 11-01-2020 WOD

Warm-up AMRAP x 10 MINUTES 10 Walking Lunges 10 Slam Ball Deadlifts 8 V-Ups 8 Scap Pull-Ups 6 Kip Swings 6 Push-Ups to Pike Workout AMRAP x 4 MINUTES 20… Continue reading

October 25, 2020 / W.O.D.
Saturday 10-31-2020 WOD

Warm-up 500m Row Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees “ELM STREET” 2 SETS FOR TIME 10… Continue reading

October 25, 2020 / W.O.D.
Friday 10-30-2020 WOD

Warm-up 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Skill 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand… Continue reading

October 25, 2020 / W.O.D.
Thursday 10-29-2020 WOD

Warm-up AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman… Continue reading

October 25, 2020 / W.O.D.