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W.O.D.
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07-24-2013 Wednesday Workout
Warmup SS R&L 12 Lunges 12 Pushups 12 Dips x 3 Rds or 10min Skill/Strength 4×10 Push Presses Workout Death by Ten Meters Once you are finished with the DB10m, 5… Continue reading
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07-23-2013 Tuesday Workout
Warmup 30 Mountain Climbers 20 MB Squat Cleans 10 Toes to Bar Stretch x2 Rds Skill/Strength 5×5 Back Squat Workout 2013 Regionals Event #1: “Jackie” 1000m Row 50 Thrusters @45lbs M&W… Continue reading
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07/22/13 Monday WOD
Warm Up 15 push ups 15 Squats roll out arms on bar and calves on foam roller Skill Heavy Cleans 5×5 WOD EMOM for 6 minutes 7 Box Jumps and… Continue reading
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07-18-2013 Thursday Workout
Warmup 200m Run 2* Frankenstein 2 High Knees 2 Butt Kickers then… 1 Walking lunges 1 Crab Walk 1 Broad Jump 1 Bear Crawl x 2 Rds *1 = 40′… Continue reading
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07-12-2013 Friday WOD
Warmup 1000m Row Stretch Skill/Strength GHD – Situp & Back Extensions Good Mornings – PVC & Band L-Sit & L-Hangs Workout 4 Muscle Ups 8 Front Squats 12min AMRAP –… Continue reading
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7-11-13 WOD Thursday
Warm Up 15 x OHS 15 x Push up 15 x Squat 15 x Pull up shoulder roll outs and runners stretch SKILL Push Jerk 5 x 5 WOD 10… Continue reading
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07.10.13 WOD Wednesday
It’s Hump Day so here goes….. Warm Up Row 1500M Mobility Skill 5 x 5 Back Squat – follow strength cycle or work up to 85% capacity WOD For time:… Continue reading
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07-09-2013 Tuesday Workout
Warmup 2min Row 20 MB Squat Cleans 2min Stretch x 3 Rds Skill/Strength Deadlift – Group coaching, focus on form – time to get nitpicky Workout Find your 1RM Deadlift… Continue reading
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07-08-13 WOD Monday
This WOD should be hard and fast – prescribed weights are recommended. Which means don’t be a hard ass. Get the work done at the Rx’d weights – If it looks… Continue reading
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04/20/2025 Sunday Workout
WARM UPAMRAP x 5 MINUTES10 Alt. Plank Rotations10 Single DB Bicep Curls5 Lunge-Lunge-Squat:20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES5/5 Side Plank Rotations10 Single DB Overhead Tricep Extensions10… Continue reading
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