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W.O.D.
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Tuesday 06-30-2020 WOD
Warm-up AMRAP x 3 MINUTES 2 Push-up 4 Up-Downs 6 Slam Balls -Rest 1:00- TABATA (:20 ON / :10 OFF) ROUNDS 1&2 – Single Unders ROUNDS 3&4 – Single Single… Continue reading
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Monday 06-29-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1 – :45 Russian KBS MIN 2 – :45 Lunge + Twist MIN 3 – :45 Air Squats Strength Front Squat for load: 8-6-4-8-6-4… Continue reading
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Sunday 06-28-2020 WOD
Warm-up 2 ROUNDS (3:00 CAP) 10 Arm Haulers 8 Up-Downs 6 Push-Up to Pike Position Into … 2 ROUNDS (3:00 CAP) 10 Alt. Step-Ups 8 DBL DB Strict Press 6… Continue reading
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Saturday 06-27-2020 WOD
Warm-up AMRAP x 5 MINUTES 5 Upright KB High Pulls (Right) 5 KB Push Press (Right) 5 Upright KB High Pulls (Left) 5 KB Push Press (Left) :30 Row 10… Continue reading
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Friday 06-26-2020 WOD
Warm-up EMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 High Jump Single Unders MIN 4: 20 PVC Deadlifts MIN 5:… Continue reading
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Thursday 06-25-2020 WOD
Warm-up AMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs 10 Box Step-ups Strength EMOM x 10 MINUTES MIN 1 – 10 Strict… Continue reading
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Wednesday 06-24-2020 WOD
Warm-up 2-3 ROUNDS (6 MINUTE CAP) 200m Row 10 Tempo Air Squats (3131) 30 Mountain Climbers 10 Alt. Samson Stretches Strength 5 SETS ON A 15:00 CLOCK… 7 Back Squats… Continue reading
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Tuesday 06-23-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1 – :40 Lunges MIN 2 – :40 Single DB Strict Press MIN 3 – :40 Scap Push-ups MIN 4 – :40 Hollow Hold… Continue reading
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Sunday 06-21-2020 WOD
Warm-Up 3 ROUNDS 2:00 Shuttle Runs 1:00 Plank Hold :30 Step-ups Workout AMRAP x 20 MINUTES 50/40 Cal Bike 800m Run 50 Sit-ups 25 Russian KB Swing (70/53) 50 Box… Continue reading
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Sunday 06-14-2020 WOD
Warm-Up 1 ROUND 2:00 Bike 8 PVC Pass Throughs 8 Step-ups 8 PVC Behind the Neck Strict Press 8 Step-ups 8 PVC Pass Throughs 8 Sots Press 8 OHS Strength… 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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