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W.O.D.

Friday 02-19-2021 WOD

Warm-Up 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up… Continue reading

February 14, 2021 / W.O.D.
Thursday 02-18-2021 WOD

Warm-Up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups Skill EMOM x 10 MINUTES MIN 1 – 5 Strict TTB… Continue reading

February 14, 2021 / W.O.D.
Wednesday 02-17-2021 WOD

Warm-Up 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front… Continue reading

February 14, 2021 / W.O.D.
Tuesday 02-16-2021 WOD

Warm-Up 2:00 Row Into… 1 ROUND 20 Single Unders 10 PVC Pass Throughs 10 Jumping Squats Into… 1 ROUND 15 High Jump Single Unders 8 Snatch Push Jerk 7 PVC… Continue reading

February 14, 2021 / W.O.D.
Monday 02-15-2021 WOD

Warm-Up 3 ROUNDS 10 Scap Pull-Ups 5 Ring Rows 10 Alt. Cossack Squats 5 Single DB Strict Press Extended Warm-Up 2 SETS FOR QUALITY 1:00 Handstand Hold* 8/8 Tempo (2020)… Continue reading

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

Warm-Up 400m Jog Immediately into… 2 SETS 10 Alt. Cossack Squats 10 Slow Kang Squats 10 Barbell Jumping Back Squats 20 Alt. Elbow Punches 10 Slow RDLs 10 Upright Rows… Continue reading

February 7, 2021 / W.O.D.
Saturday 02-13-2021 WOD

The tradition continues! We’ve done this every year since 2013 and we’re back at it! WARMUP WOD 1: “THE BREAKUP” With a running clock BOTH partners simultaneously complete: 1st minute:… Continue reading

February 7, 2021 / W.O.D.
Friday 02-12-2021 WOD

Warm-Up 1 SET 12 Alt Groiners 12 Bootstrappers 12 PVC Pass Thrus Into… 3 SETS 5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power… Continue reading

February 7, 2021 / W.O.D.
Thursday 02-11-2021 WOD

Warm-Up AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Workout EMOM x 30 MINUTES MIN 1 – 5-7… Continue reading

February 7, 2021 / W.O.D.
Wednesday 02-10-2021 WOD

Warm-Up 3 ROUNDS 150m Row (INCREASING PACE) 10 SB Deadlifts 10 Scap Push-Ups Into 2 ROUNDS :30 Bike (INCREASING PACE) 10 SB Push Press 5 Push-Ups :30 Plank -8:00 CAP-… Continue reading

February 7, 2021 / W.O.D.