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W.O.D.
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10-25-2013 Friday Workout
Happy Partner Comp Day! Warmup 15 SS R&L 15 OHS w/ PVC 15 Situps 15 Superman to Hollow Hold 15 Pushups 15 Pullups 15 Dips x2 Rds Skill/Strength “Sally Up”… Continue reading
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10-23-2013 Wednesday Workout
Warmup 20 Jumping Jacks 10 Deadhang Pullups 10 Squat Pull Downs 100m Sprint – Rest on the Walk Back 10 Shoulder Rollouts 10 Overhead Squats x 2 Rds Skill/Strength 3RM… Continue reading
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10-22-2013 Tuesday Workout
Warmup 500m Row 15 SS R&L 15 OHS w/ PVC 15 Situps 15 Superman to Hollow Hold 15 Pushups 15 Pullups 15 Dips Skill 1: Deadlifts Skill 2: Rope Climbs… Continue reading
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10-19-13 Saturday WOD
Have fun with Coach Lauren while the rest of the coaching staff, with John, Troy and Margaret, compete at Fall Brawl 2013! WOOT! WOOT! WOD Cindy
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10-18-2013 Friday Workout
Warmup 200m Run 20 Squats 4 Wall Walks 10 MB Squat Cleans x 2 Rds Strength 5×10 Deadlifts – 40-50% of your 1RM – same weight for duration of work… Continue reading
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10-15-13 Tuesday WOD
Strength 5 x 10 Bench Press WOD Partner A rows 200M Partner B completes DU until Partner A is finished and then switch 5RFT THEN 5 x BW Sled Pull… Continue reading
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10-12-13 Saturday WOD
WOD 800m Run 10 BarBell Complex 3 Powerclean, 2 front squat, 1 STO x 2 RFT
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10-11-2013 Friday WOD
Warmup 2min Jump Rope 20 Squats 20 Situps 20 Jumping Squats 20 Pushups 2min Jump Rope Skill/Strength Strict Hand Stand Pushups Workout “Pensacola Beach Brawl Chipper” 40 Double Unders 30… Continue reading
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10-10-2013 Thursday Workout
Warmup 1000m Row, then “Roxanne” as a group Group Stretch – Hips, Hamstrings, Ankle – Shoulder, Chest, Cobra Skill/Strength Air Squats – to depth, using a target, what is too… Continue reading
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10-9-13 Wednesday WOD
Warm Up Row 350M 15 squats 15 good mornings 15 lateral leg swings (R=1) stretch for Deadlifts – hamstrings and back Skill/Strength Deadlift Strength Program or 5×5 at 60 to… Continue reading
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…Workout of the Day
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06/15/2025 Sunday Workout
WARM UPMOBILITY ROUND10 Calf + Tib Raises10 Alt. Plank Calf Stretches*10 Up-Dog to Down Dog10 SLOW Scap Push-Ups6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the… Continue reading
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