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W.O.D.

Wednesday 01-20-2021 WOD

Warm-Up 3 SETS 250m Row 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is… Continue reading

January 17, 2021 / W.O.D.
Tuesday 01-19-2021 WOD

Warm-Up 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo Good Morning 10 Alt. Step Ups 10 Alt. Slow Deadbugs Strength 3 SETS… Continue reading

January 17, 2021 / W.O.D.
Monday 01-18-2021 WOD

Warm-Up 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB… Continue reading

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

Warm-Up AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10… Continue reading

January 10, 2021 / W.O.D.
Saturday 01-16-2021 WOD

Warm-Up 500m Row Immediately into… 3 SETS (W/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No… Continue reading

January 10, 2021 / W.O.D.
Friday 01-15-2021 WOD

Warm-Up 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)*… Continue reading

January 10, 2021 / W.O.D.
Thursday 01-14-2021 WOD

Warm-Up 4 ROUNDS 1:00 Bike, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice **Switch to Box Step Ups after 2 Rounds Workout EMOM x 25 MINUTES* MIN 1… Continue reading

January 10, 2021 / W.O.D.
Wednesday 01-13-2021 WOD

Warm-Up -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH)… Continue reading

January 10, 2021 / W.O.D.
Tuesday 01-12-2021 WOD

Warm-Up 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups… Continue reading

January 10, 2021 / W.O.D.
Monday 01-11-2021 WOD

Warm-Up 20 Singles 10 Right Leg 10 Left Leg 20 Alternating Legs 10 Left/Right Hop 10 Forward/Back Hop :20 Single + Single + High Jump 10 Single Tap Penguin Hop… Continue reading

January 10, 2021 / W.O.D.