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Posts by Admin
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Sunday 08-16-2020 WOD
Warm-up AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB… Continue reading
/ W.O.D.
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Saturday 08-15-2020 WOD
Warm-up 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength 3 SETS 10 Tempo… Continue reading
/ W.O.D.
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Friday 08-14-2020 WOD
Warm-up AMRAP x 7 MINUTES 250m Row 10 Banded Strict Press 10 Push-Ups to Pike 2 Wall Walk 25’ Bear Crawl Strength Push Jerk for load: EVERY 1:30 x 6… Continue reading
/ W.O.D.
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Thursday 08-13-2020 WOD
Warm-up 3 ROUNDS (5 MINUTE CAP) 250m Row 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks Strength Deadlift for load: EVERY 2:00 x 6 SETS – 8 Deadlift *Start… Continue reading
/ W.O.D.
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Wednesday 08-12-2020 WOD
Warm-up AMRAP x 5 MINUTES :30 Moderate Pace Bike 10 Box Step-Ups 10 Barbell Bent Over Rows 10 Slam Balls Strength Hang Power Clean for load: 6-6-6-6-6 Hang Power Clean… Continue reading
/ W.O.D.
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Tuesday 08-11-2020 WOD
Warm-up EMOM x 5 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Air Squats MIN 3 – :40 Single Unders MIN 4 – :40 Ring Rows MIN… Continue reading
/ W.O.D.
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Monday 08-10-2020 WOD
Warm-up AMRAP x 5 MINUTES 5/5 SA KB Deadlift 4/4 SA Russian KBS 3 Burpees Strength 6 SETS 2 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will… Continue reading
/ W.O.D.
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Sunday 08-09-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1 – 5 Scap Pull-Ups + 5 Kipping Swings + MAX Alt. Shoulder Taps MIN 2 – 10 Ring Rows + MAX Sit-Ups MIN… Continue reading
/ W.O.D.
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Saturday 08-08-2020 WOD
Warm-up AMRAP x 6 MINUTES 10 Alt. Step-Ups :30 Tuck Hold 10 DBL KB Deadlifts :30 Bike 5 Scap Push-Ups + 5 Push-Ups Strength 2 SETS 10 Suitcase Lunges 1:00… Continue reading
/ W.O.D.
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Friday 08-07-2020 WOD
Warm-up AMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows :20 Barbell Bent Over Row Holds* 10 Jumping Air Squats *Athletes… Continue reading
/ W.O.D.
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Workout of the Day
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09/29/2024 Sunday’s Workout
WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading
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