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W.O.D.

Tuesday 09-08-2020 WOD

Warm-up 2 ROUNDS 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats Into… 2 ROUNDS 12 Alternating Superman 6 BB Kang Squats 6 KB Swings 4/4 KB… Continue reading

September 6, 2020 / W.O.D.
Monday 09-07-2020 WOD

Warm-up 3 Rounds of… 250m Row 10 Jumping Air Squat 10 Up-Downs 10 Groiners 10 Bootstrappers into… 3 Rounds of… 8 Deadlifts 8 Hang Power Cleans 8 Front Squats Hotshots… Continue reading

September 6, 2020 / W.O.D.
Sunday 09-06-2020 WOD

Warm-up 3 ROUNDS (6 MINUTE CAP) :30 Bike 10 Alt. Step-Ups –> Box Jumps –> Box Jump Overs* 10 DB/Plate Forward Raises 10 DB/Plate Lateral Raises 10 Up-Downs *Change movement… Continue reading

August 30, 2020 / W.O.D.
Saturday 09-05-2020 WOD

Warm-up 2 ROUNDS (6 MINUTE CAP) 10 Burpees 10 Alt. DB Sumo Deadlift 5/5 Single Arm DB High Pulls 5/5 Single Arm DB Push Press 5 Kip Swings Extended Warm-up… Continue reading

August 30, 2020 / W.O.D.
Friday 09-04-2020 WOD

Warm-up 2-3 ROUNDS (6 MINUTE CAP) 10 Barbell Deadlift 10 Step-ups (increase height each set) 10 Up-Downs over Bar 10 Barbell Supinated Bent Over Row (:02 Pause at top) Strength… Continue reading

August 30, 2020 / W.O.D.
Thursday 09-03-2020 WOD

Warm-up AMRAP x 6 MINUTES 10 Lunges 10 KB Deadlift 10 Russian KBS 10 KB Goblet Squats Strength EMOM x 4 MINUTES 6 Back Squat Into… EMOM x 3 MINUTES… Continue reading

August 30, 2020 / W.O.D.
Wednesday 09-02-2020 WOD

Warm-up 3 SETS (7 MINUTE CAP) 12 Single DB Strict Press 10 Ring Rows 8/8 SA DB BOR 10 Scap Push-ups 12 HR Push-ups Strength EMOM x 8 MINUTES* 3… Continue reading

August 30, 2020 / W.O.D.
Tuesday 09-01-2020 WOD

Warm-up AMRAP x 5 MINUTES 8/6 Cal Bike 8 Barbell Bent Over Rows Jumping Air Squats Strength 8 SETS* 2 Pausing Power Cleans** *Start light and end moderate-heavy. **Athletes will… Continue reading

August 30, 2020 / W.O.D.
Monday 08-31-2020 WOD

Warm-up 2 ROUNDS 10 Wall Ball Front Rack Reverse Lunges 10 Wall Ball Strict Press 10 Wall Ball Front Squats 10 Wall Ball Push Press 5 Burpees Strength EMOM x… Continue reading

August 30, 2020 / W.O.D.
Sunday 08-30-2020 WOD

Warm-up 3 ROUNDS 6 Up-Downs 8 Slam Balls 10 Alt. Bodyweight Slam Balls 6/6 Split Squats Strength EMOM x 12 MINUTES MIN 1 – 10 DB Bulgarian Split Squats (R)… Continue reading

August 23, 2020 / W.O.D.