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Posts by Admin

Sunday 04-26-2020 WOD

SUNDAY 4/26/2020 WODWarm-UpAMRAP x 5 MINUTES30 Single Unders5 Burpees30 Mountain Climbers5 Burpees (No Measure) StrengthAMRAP x 5 MINUTES5 Sit-Ups10 Tuck-Ups15 “Air” Chest Flys* *No weight, perform chest fly while lying… Continue reading

April 19, 2020 / W.O.D.
Saturday 04-25-2020 WOD

SATURDAY 4/25/2020 WODWarm-UpAMRAP x 2 MINUTESMax 40m Shuttle Runs into… EMOM x 3 MINUTES10 Jumping Jacks10 Lunges10 Air Squats (No Measure) StrengthEVERY 2:30 x 6 SETS200m Run15 DB Front Squats… Continue reading

April 19, 2020 / W.O.D.
Friday 04-24-2020 WOD

FRIDAY 2/24/2020 WODWarm-UpON A 5:00 RUNNING CLOCK…200m Run100 Single Unders50 Mountain Climbers40 Jumping Jacks20 Hollow Rocks (No Measure) Strength3 SETS FOR MAX REPS1:00 DB Tricep Extensions1:00 DB Bent Over Rows1:00… Continue reading

April 19, 2020 / W.O.D.
Thursday 04-23-2020 WOD

THURSDAY 4/23/2020 WODWarm-Up5 SETS (:20 ON / :10 OFF)*MOVT 1 – DB DeadliftMOVT 2 – Burpees *Both movements = 1 Set(No Measure) Strength5 SETS ON A 15:00 CLOCK…10 Tempo DB… Continue reading

April 19, 2020 / W.O.D.
Wednesday 04-22-2020 WOD

WEDNESDAY 4/22/2020 WODWarm-UpAMRAP x 5 MINUTES100m Run10 Air Squats10 Alt. Reverse Lunges (No Measure) StrengthEMOM x 5 MINUTES10 Mountain Climbers*10 Push-UpsMax Plank in Remaining Time *L+R = 1 Rep(Score is… Continue reading

April 19, 2020 / W.O.D.
Tuesday 04-21-2020 WOD

TUESDAY 4/21/2020 WODWarm-UpEMOM x 5 MINUTES7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement(No Measure) Strength5 SETS ON A 15:00 CLOCK…10 DB Forward… Continue reading

April 19, 2020 / W.O.D.
Monday 04-20-2020 WOD

MONDAY 4/20/2020 WODWarm-UpAMRAP x 2 MINUTES20 Jumping Jacks10 Sit-Ups5 Up-Downs -1:00 Rest- AMRAP x 2 MINUTES20 Single Unders10 Sit-Ups5 Burpees (No Measure) StrengthEMOM x 5 MINUTES:30 Max DB “Speed” Floor… Continue reading

April 19, 2020 / W.O.D.
Sunday 04-19-2020 WOD

Warm-UpEMOM x 5 MINUTES5 Burpees into Max Single Unders (No Measure) StrengthAMRAP x 3 MINUTES10 Mountain Climbers 5 Push-ups Immediately into… ON A 3:00 RUNNING CLOCK…50 Mountain ClimbersMax Push-Ups in Remaining… Continue reading

April 13, 2020 / W.O.D.
Saturday 04-18-2020 WOD

Warm-UpAMRAP x 5 MINUTES10 Samson Stretches10 Alt. Leg Swings10 Alt. Knee to Chest10 Alt. Leg Swings10 Air Squats (slow) (No Measure) StrengthEMOM x 4 MINUTES15 Single DB Front Squats (AFAP)*… Continue reading

April 13, 2020 / W.O.D.
Friday 04-17-2020 WOD

Warm-UpAMRAP x 1 MINUTEMax Burpees -:30 Rest- AMRAP x 1 MINUTEMax Reverse Lunges -:30 Rest- AMRAP x 2 MINUTE:30 High Knees:30 Air Squats (No Measure) Strength5 ROUNDS FOR QUALITY*5 DB… Continue reading

April 13, 2020 / W.O.D.