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Posts by Admin

Friday 02-12-2021 WOD

Warm-Up 1 SET 12 Alt Groiners 12 Bootstrappers 12 PVC Pass Thrus Into… 3 SETS 5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power… Continue reading

February 7, 2021 / W.O.D.
Thursday 02-11-2021 WOD

Warm-Up AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Workout EMOM x 30 MINUTES MIN 1 – 5-7… Continue reading

February 7, 2021 / W.O.D.
Wednesday 02-10-2021 WOD

Warm-Up 3 ROUNDS 150m Row (INCREASING PACE) 10 SB Deadlifts 10 Scap Push-Ups Into 2 ROUNDS :30 Bike (INCREASING PACE) 10 SB Push Press 5 Push-Ups :30 Plank -8:00 CAP-… Continue reading

February 7, 2021 / W.O.D.
Tuesday 02-09-2021 WOD

Warm-Up 3 ROUNDS 10/8 Cal Row 10 Banded Side Steps* 10 Groiners Barbell Movement** *With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then… Continue reading

February 7, 2021 / W.O.D.
Monday 02-08-2021 WOD

Warm-Up 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps Extended Warm-Up 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip… Continue reading

February 7, 2021 / W.O.D.
Sunday 02-07-2021 WOD

Warm-Up 3 SETS (10:00 Cap) 1:00 Bike (Increasing effort each set from EZ-Hard) 7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod) 5/5 Single Arm Bent Over Row (Light-Mod) :30 Max… Continue reading

January 31, 2021 / W.O.D.
Saturday 02-06-2021 WOD

Warm-Up AMRAP x 5 MINUTES 20 Mountain Climbers 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 10 Up Downs *Active hold in the bottom of the Push-Up, do not come to a… Continue reading

January 31, 2021 / W.O.D.
Friday 02-05-2021 WOD

Warm-Up 2:00 Row (Increase pace every :30) Into … 1 SET, :45 ON / :15 REST MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 –… Continue reading

January 31, 2021 / W.O.D.
Thursday 02-04-2021 WOD

Warm-Up 2 SETS 20 Jumping Jacks :20 inactive Bar Hang :20 Active Bar Hang 10 Jumping Air Squats Into… 2 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up… Continue reading

January 31, 2021 / W.O.D.
Wednesday 02-03-2021 WOD

Warm-Up 3 ROUNDS 8 Bootstrappers 8 Squatting Thoracic Rotations 8 Air Squats > Cossack Squats > Jumping Air Squats …Then… 1 Round 8 Deadlifts 8 Muscle Cleans 8 Presses 8… Continue reading

January 31, 2021 / W.O.D.