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W.O.D.
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04-08-14 Tuesday WOD
Warm Up Run 400m 15min mobility WOD 1RM Squat Clean into 1RM Front Squat After Party 1 min Plank x 3
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04-07-14 Monday WOD
Warm up 400m Run 25 x squats, jumping jacks, frog situps, pushups 400m Run Skill 5×5 Back Squat, work up to to 85% 1RM WOD 20 min AMRAP – Partner… Continue reading
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04-04-14 Friday WOD
Day 4 Burpee Challenge! 20 Burpees today…If you aren’t caught up – today is the day to get back on track!! Warm ups don’t have to be fancy to be… Continue reading
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04-02-2014 Wednesday Workout
Group Warmup 5min Double Under Practice Frankenstein Over the Fence Under the Fence 12 Squats 6 Superman to Hollow Hold 12 Kettlebell Swings 12 Tuck Jumps Skill/WOD Prep Demo Each… Continue reading
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04-01-2014 Tuesday Workout
Happy April Day! Does April mean spring is finally arriving? Maybe, maybe not! But it does mean it’s time to get STRONG and start preparing for our next strength cycle…. Continue reading
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03-29-14 Saturday WOD
WOD FOR TIME Run Waterbury Mile then 4 rounds of: 10 strict pullups 8 manmakers 8 goblet squats After Party Tabata KB swings
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03-28-14 Friday WOD
Warm up 15 minute Warm up: 3 jumping jacks and 1 burpee x 10 pullups shoulder mobility roll out the forearms 2 min double unders / jump rope WOD: 14.5… Continue reading
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03-27-2014 Thursday Workout
Warmup 200m Run SS R&L 20 Walking Lunges 20 V-Situps 20 Pushups 10 Superman to Hollow Hold 10min + 3min Stretch Group Tabata Warmup Hand Stand Hold Wall Sits Skill/Strength… Continue reading
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03-26-2014 Wednesday Workout
Warmup 30 Jumping Jacks 15 Air Squats – to proper depth 30 Double Unders / 60 Singles 15 KB Swings 30 Mtn Climbers 15 Pushups 12min + 3min Stretching Mobility… Continue reading
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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