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W.O.D.
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12/26/2016 Monday Workout
“Jack” 20 min AMRAP 10 Push Press 115/75 10 KB swing 53/35 10 Box Jump 24/20
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12/22/2016 Thursday WOD
Strength 10 min EMOM Deadlifts @ 70% Bar work WOD 75 HSPU For Time * EMOM perform 20 DU or 40 singles
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12/21/2016 Wednesday WOD
WOD x TWO 30 min to find 1RM Back Squat Then 3RFT (12 min time cap) 50 Double Unders 25 KB Swing (53/35) 15 Taters 10 Russian Twists
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12/19/2016 Monday WOD
Warm up extended to include TABATA barbell warm up WOD 30 minutes to find 1RM Clean
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12/16/2016 Friday Workout
Warmup Skill 10min EMOM Sumo Deadlift High Pulls (SDHP) L-Sits Strength Front Squat 5×5 @ 60% Workout 250m Row 25 Air Squats 25 Situps 10min AMRAP
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12/15/2016 Thursday Workout
Warmup Group Mobility & Skill Work Workout #1 Open 11.4 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle Ups 10min AMRAP Workout #2 Super Fun Core Tabata Time… Continue reading
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12/14/2016 Wednesday Workout
Warmup Skill/Strength 1RM Curtis P – Power Clean – Lunge – Lunge – Push Press Workout 10 Pullups 10 Shoulder to Overhead (115/85) 10 Pistols (R=1,L=2) x 5RFT After Party
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12/13/2016 Tuesday Workout
Hey – after EIGHT longs weeks, it’s finally here – DELOAD WEEK! Warmup Skill/Strength Back Squat 5×5 @60% (whatever tempo your little hearts desire) Workout 15 GHD or Abmat Situps… Continue reading
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02/02/2025 Sunday Workout
WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading
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