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Posts by Admin
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11-26-14 Wednesday WOD
Squats Week 5, day 2 WOD TABATA row/airdyne Vsit Mt climber Lunge WB sit-up 8 rounds of 20 seconds on, 10 seconds rest. Full 8 rounds before switching to next… Continue reading
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11/24/14 Monday WOD
Strength Squat week 5, day 1 WOD 7 min AMRAP: 3,6,9,12,15,etc STO 50/35 Dumbbells (push press or push jerk) T2B After Party 4 min Double Unders, max effort or max… Continue reading
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11-19-14 Wednesday WOD
Warm up 500m row 15 OHS GROUP Burgener Warmup Skill Snatch Balance Hang power snatch Power Snatch Snatch WOD Annie for Amanda V Birthday WOD!
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11-18-14 Tuesday WOD
Skill Pushup Strength Squat Week 4, day 1 WOD Run 200 meters 20 Back Extensions 20 Sit-ups 14 min AMRAP
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11-14-14 Friday WOD
Warm up for 10 minutes Group mobility for 7 minutes Strength SQUAT Wk3 Day 2 WOD 12 min AMRAP + finish the round you are in when time runs out…. Continue reading
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11-12-14 Wednesday WOD
Warm Up row 350m 20 squat 10 frankenstein (R+L=1) 10 hip bridges 10 x cat / cow Skill: Deadlift Accessory Work Four stations, groups of 3 GHD hip extensions Banded ab pull… Continue reading
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11-10-14 Monday WOD
Skill: Breathing in the squat Strength: SQUAT wk3 day 1 WOD 10 min AMRAP, Teams of Three 200m run Plank Burpee – Rotate stations with the runner – Score is total… Continue reading
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11-8-14 Saturday WOD
Lurong #10 11 min ascending ladder 3-6-9-12-15-18-21-24-etc Wall Ball Box Jump Deadlift
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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