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Posts by Admin

Saturday 07-25-2020 WOD

Warm-up AMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing Strength 3 SETS* 50′ DBL DB Suitcase… Continue reading

July 19, 2020 / W.O.D.
Friday 07-24-2020 WOD

Warm-upEMOM x 5 MINUTESMIN 1 – :20/:20 Single DB Strict PressMIN 2 – :40 DB Ground 2 OverheadMIN 3 – :40 Slow DeadbugsMIN 4 – :40 Shoulder TapsMIN 5 –… Continue reading

July 19, 2020 / W.O.D.
Thursday 07-23-2020 WOD

Warm-upAMRAP x 5 MINUTES7 Russian KBS7 Kip Swings7 Scap Push-ups7 V-ups7 Air Squats Strength6-4-2-6-4-2 Front Squat WorkoutAMRAP x 12 MINUTES7 Front Squats (135/95)7 Toes to Bar7 KBS (70/53)7 Push-ups (Score… Continue reading

July 19, 2020 / W.O.D.
Wednesday 07-22-2020 WOD

Warm-upFOR TIME (7 MINUTE CAP)2 SETS:45 Up-Downs10 Step-ups10/10 Single Arm DB Deadlifts8/8 Single Arm DB Hang Cleans 2 SETS:45 Burpees10 Box Jumps10/10 Single Arm DB Deadlifts8/8 Single Arm DB Hang… Continue reading

July 19, 2020 / W.O.D.
Tuesday 07-21-2020 WOD

Warm-upEMOM x 6 MINUTES (:45 ON/ :15 OFF)MIN 1 – Single UndersMIN 2 – MedBall Front SquatsMIN 3 – Single UndersMIN 4 – MedBall Push PressMIN 5 – Single UndersMIN… Continue reading

July 19, 2020 / W.O.D.
Monday 07-20-2020 WOD

Warm-upAMRAP x 5 MINUTES2,4,6, and so on…Reverse LungesUp-DownsTuck-Ups Strength6-4-2-6-4-2 Deadlift (Score is Load) WorkoutFOR TIME10 DB Burpees (35/25)250m Row30 Weighted Sit-ups (35/25)40 Deadlifts (185/125)30 Weighted Sit-ups250m Row10 DB Burpees -13:00… Continue reading

July 19, 2020 / W.O.D.
Sunday 07-19-2020 WOD

Warm-up 2 ROUNDS 5/5 Bodyweight Split Squats 6 Alt. Steps + 4 Box Jumps 5 Hang High Pulls + 5 Hang Muscle Cleans 5 Scap Push-Ups + 5 Push-Ups 5… Continue reading

July 12, 2020 / W.O.D.
Saturday 07-18-2020 WOD

Warm-up3 ROUNDS (7 MINUTE CAP)25 Single-Unders5 Tuck-Ups + 5 V-Ups10 Kip Swings10 Slam Balls5 Burpees Strength3 SETS FOR QUALITY:30 L-Hang Hold10 Tempo Strict Knees to Chest (2121)10 Vertical Ring Rows… Continue reading

July 12, 2020 / W.O.D.
Friday 07-17-2020 WOD

Warm-upFOR QUALITY (5 MIN CAP)1:00 Slow Pace Bike10 Good Mornings10 Bootstrappers1:00 Moderate Pace Bike10 Alt. Sit Thrus10 Reverse Lunges1:00 Fast Pace Bike Strength6-4-2-6-4-2Deadlift for load:#1: 2 reps Workout5 SETS10 Deadlifts*15/12… Continue reading

July 12, 2020 / W.O.D.
Thursday 07-16-2020 WOD

Warm-up1 ROUND (5 MINUTE CAP):20/:20 Single Arm DB Swings:20/:20 Single Arm DB Strict Press:20/:20 Single Arm DB OH Hold:40 Shoulder Taps3 Wall Walks Strength6-4-2-6-4-2Push Press for load:#1: 2 reps WorkoutAMRAP… Continue reading

July 12, 2020 / W.O.D.