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W.O.D.

Tuesday 10-06-2020 WOD

Warm-up 2 ROUNDS 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean… Continue reading

October 4, 2020 / W.O.D.
Monday 10-05-2020 WOD

Warm-up 3 ROUNDS 10 Jumping Jacks 10 Scap Pull-Ups 5/5 Moose Antlers 5 Jump Squats 5 BB Front Squat (21X1) Strength Thruster for load: Build to a Heavy 3-Rep Thruster… Continue reading

October 4, 2020 / W.O.D.
Sunday 10-04-2020 WOD

Warm-up LINE DRILLS (25’ down w/ light jog back to the start) 200m Jog 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’… Continue reading

September 27, 2020 / W.O.D.
Saturday 10-03-2020 WOD

Warm-up 2:00 Bike EZ 1:00 Squat Hold + Alternating Thoracic Rotations Into… 3 ROUNDS 10 Push-Up to Pike 20 Jumping Jacks Into… 1:00 Moderate Bike Skill EMOM x 10 MINUTES… Continue reading

September 27, 2020 / W.O.D.
Friday 10-02-2020 WOD

Warm-up 4 SETS (:20 ON, :10 OFF) MOVT 1 – Jump Rope MOVT 2 – V-Ups Into… 3 ROUNDS 15 Scap Push-Ups 10 Scap Pull-Ups 8 Push-Ups “ANNIE-UP” FOR TIME… Continue reading

September 27, 2020 / W.O.D.
Thursday 10-01-2020 WOD

Warm-up 3 ROUNDS 10/8 Cal Row (EZ) 10 KB Deadlift 10 Scap Push-Ups Into… 3 ROUNDS 10/8 Cal Row (Mod) 10 KBS 10 Push-Ups Workout AMRAP x 5 MINUTES 20… Continue reading

September 27, 2020 / W.O.D.
Wednesday 09-30-2020 WOD

Warm-up AMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell Extended Warm-up EVERY 2:00 x… Continue reading

September 27, 2020 / W.O.D.
Tuesday 09-29-2020 WOD

Warm-up 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into… 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups Into…… Continue reading

September 27, 2020 / W.O.D.
Monday 09-28-2020 WOD

Warm-up 2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps* 8 Cossack Squats *Start in a high… Continue reading

September 27, 2020 / W.O.D.
Sunday 09-27-2020 WOD

Warm-up 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill 3 SETS FOR QUALITY 3/3 DB or KB Turkish… Continue reading

September 20, 2020 / W.O.D.