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W.O.D.

Monday 03-01-2021 WOD

Warm-Up 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning Extended Warm-Up EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts*… Continue reading

February 28, 2021 / W.O.D.
Sunday 02-28-2021 WOD

Warm-Up ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings… Continue reading

February 21, 2021 / W.O.D.
Saturday 02-27-2021 WOD

Warm-Up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Skill EMOM x 10 MINUTES MIN 1 –… Continue reading

February 21, 2021 / W.O.D.
Friday 02-26-2021 WOD

Warm-Up 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength ON A 15:00… Continue reading

February 21, 2021 / W.O.D.
Thursday 02-25-2021 WOD

Warm-Up AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 10/8 Cal Bike Skill 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict… Continue reading

February 21, 2021 / W.O.D.
Wednesday 02-24-2021 WOD

Warm-Up 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5… Continue reading

February 21, 2021 / W.O.D.
Tuesday 02-23-2021 WOD

Warm-Up 1 ROUND 1:00 Bike (EZ to Mod Pace) 10 Alt. Cossack Squats 7 Wall Ball Push Press 7 Wall Ball Front Squat Into… 1 ROUND 1:00 Bike (Mod-Hard Pace)… Continue reading

February 21, 2021 / W.O.D.
Monday 02-22-2021 WOD

Warm-Up 3 ROUNDS 15 Jumping Jacks 10 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg… Continue reading

February 21, 2021 / W.O.D.
Sunday 02-21-2021 WOD

Warm-Up AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Workout 10 ROUNDS FOR TIME 6 Back… Continue reading

February 14, 2021 / W.O.D.
Saturday 02-20-2021 WOD

Warm-Up FOR QUALITY (5:00 Cap) 10 Scap Push-Ups 10 Push-Up to Pike :30 Pike Hold 10 Up-Downs (EZ) :30 Plank Hold 10 Alt. Push-Up to Star Plank* *Perform a Push-Up… Continue reading

February 14, 2021 / W.O.D.