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W.O.D.

Saturday 01-30-2021 WOD

Warm-Up EMOM x 6 MINUTES Min 1 – :25 Lunge + :25 Hollow Rocks Min 2 – 10 Scap Pull-Ups + 5 Kip Swings Extended Warm-Up EMOM x 9 MINUTES… Continue reading

January 24, 2021 / W.O.D.
Friday 01-29-2021 WOD

Warm-Up 500m Row Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 500m Row *Arm Haulers = In a Superman, reach… Continue reading

January 24, 2021 / W.O.D.
Thursday 01-28-2021 WOD

Warm-Up 2 SETS 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 10 Jumping Jacks Into… AMRAP x 6 MINUTES 250m Row 10 Push-up to Pike :20 Pike Hold… Continue reading

January 24, 2021 / W.O.D.
Wednesday 01-27-2021 WOD

Warm-Up CHIPPER STYLE! 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders 15/12 Cal Bike 30 Single Unders 15 Box Jumps 30 Single Unders *From… Continue reading

January 24, 2021 / W.O.D.
Tuesday 01-26-2021 WOD

Warm-Up AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-Up… Continue reading

January 24, 2021 / W.O.D.
Monday 01-25-2021 WOD

Warm-Up AMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Workout 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65) Sumo Deadlift High-Pull Sit-Ups… Continue reading

January 24, 2021 / W.O.D.
Sunday 01-24-2021 WOD

Warm-Up AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-Up… Continue reading

January 17, 2021 / W.O.D.
Saturday 01-23-2021 WOD

Warm-Up 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle… Continue reading

January 17, 2021 / W.O.D.
Friday 01-22-2021 WOD

Warm-Up 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort,… Continue reading

January 17, 2021 / W.O.D.
Thursday 01-21-2021 WOD

Warm-Up 2 ROUNDS 10 Bootstrappers 10 Scap Pull-Ups 10 “Perfect Stretch”* Into… AMRAP x 6 MINUTES :30 Jump Rope** 12 KB Sumo Romanian Deadlifts 10 Kipping Swings 24 Alt Reverse… Continue reading

January 17, 2021 / W.O.D.