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W.O.D.
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12-12-2014 Friday workout
Warmup 5 Burpees 5 V-Situps 15 Mtn Climbers x5 Rds Hip, Ankle and Back Mobility Strength Squat: Week 7, Day 2 Workout 8min AMRAP of 21 Hand Release Pushups 15… Continue reading
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12-10-14 Wednesday WOD
Warm up 15 minutes Group Drills on the WOD movements and Dead bugs WOD “Time Lapse” (thanks to Jon Gilson from DBWOD120114 for this awesome WOD!) 20 min EMOM 4 Ground-to-Overhead… Continue reading
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12-09-14 Tuesday workout
Happy Birthday Sam! Enjoy a little gymnastics WOD post-squats today, we’ll hit some of your other requests throughout the rest of the week too! Warmup Strength Week 7, Day 1… Continue reading
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12-8-14 Monday WOD
Skill KB Swing WOD 100 KB swings (53/35) with 3 Box jumps EMOM then 50 VSits FOR TIME
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12-05-2014 Friday Workout
Warmup Row Over the Fence Under the Fence Frankenstein Lunging SS Air Squats Pushups Pull-ups Wall Walks Strength SQUUUUUUUUUAT + Mandatory Warmup Sets! Workout 12min AMRAP 10 Pushups 1 Rope… Continue reading
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12-4-14 WOD
Warm up… for OLY Lifts Technique DAY You know you need it. Coach’s Eye is at the ready! The Clean Split Jerk
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12-3-14 Wed WOD
Strength/Skill alternate squat day… Time to get caught up! or 20 minutes to work a goat WOD 350m row 12 KB swing 3 manmakers 3RFT
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12-1-14 Monday WOD
It’s December 1….Goal board has been wiped clean…keep up with your monthly/weekly goals and progress will be yours!! Warm Up 10 min warm up for Squat Cycle…. Strength Squat wk6,… Continue reading
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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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