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Posts by Admin

Monday 11-02-2020 WOD

Warm-up 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 OH Press 5 Lunge + Lunge + Jumping Air Squat Strength ON A 20:00 RUNNING CLOCK… Find… Continue reading

November 1, 2020 / W.O.D.
Sunday 11-01-2020 WOD

Warm-up AMRAP x 10 MINUTES 10 Walking Lunges 10 Slam Ball Deadlifts 8 V-Ups 8 Scap Pull-Ups 6 Kip Swings 6 Push-Ups to Pike Workout AMRAP x 4 MINUTES 20… Continue reading

October 25, 2020 / W.O.D.
Saturday 10-31-2020 WOD

Warm-up 500m Row Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees “ELM STREET” 2 SETS FOR TIME 10… Continue reading

October 25, 2020 / W.O.D.
Friday 10-30-2020 WOD

Warm-up 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Skill 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand… Continue reading

October 25, 2020 / W.O.D.
Thursday 10-29-2020 WOD

Warm-up AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman… Continue reading

October 25, 2020 / W.O.D.
Wednesday 10-28-2020 WOD

Warm-up 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 20 Mountain Climbers 10 Cossack Squats (5L+5R) 10 Jumping Squats 10 Wall Ball Push… Continue reading

October 25, 2020 / W.O.D.
Tuesday 10-27-2020 WOD

Warm-up 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5… Continue reading

October 25, 2020 / W.O.D.
Monday 10-26-2020 WOD

Warm-up 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Extended Warm-up EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to… Continue reading

October 25, 2020 / W.O.D.
10-25-2020 WOD

Warm-up LINE DRILLS (5:00 CAP) Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. 25’ Walking… Continue reading

October 18, 2020 / W.O.D.
Saturday 10-24-2020

Warm-up 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10… Continue reading

October 18, 2020 / W.O.D.