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WOD

24
Jun

06.24.17

Make up Strength/Skill WOD: Partners 10 rounds total- alternate rounds One partner must complete entire round 15 KB swings 72/53 10 unbroken wall balls 20/14
21
Jun

06.21.17

Warm Up: 400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian...
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20
Jun

06.20.17

Warm Up: 300m slow row then… 3 Rounds: 5 Pushups, 7 Sit-Ups, 9 banded Good Mornings then… 10 Slow Pausing Air Squats, into… 1 x...
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19
Jun

06.19.17

Warm Up: Foam roll lats for 2:00 Foam roll thoracic back for 1:00 then.. 3 Rounds: :20 second Samson Stretch each side :20 seconds AbMat...
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17
Jun

06.17.17

Make up strength/ skill WOD: 17:00 time cap Partners 60 Deadlifts 135/95 300m run together 60 Front squats 135/95 300m run together 60 Push Press...
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15
Jun

06.15.17

Warm Up Foam roll or LaCrosse ball smash thoracic 2:00 Banded shoulder distraction :45 each side Couch stretch x 1:00 each side then… 30 Seconds...
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9
Jun

06.09.17

Warm Up 400m run 10 Samson Stretch Lunges (5 second hold in each) 300m run- around the building to the right 10 Alternating Spiderman lunges...
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8
Jun

06.08.17

Warm Up: Foam roll lats for 2:00 Foam roll thoracic back for 1:00 then.. 3 Rounds: :20 second Samson Stretch each side :20 seconds AbMat...
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6
Jun

06.06.17

Warm Up: 2:00 row/bike/run 3 Sets, resting 1:00 in between 12 Kneeling Unilateral Dumbbell Presses https://www.youtube.com/watch?v=dSKkPqAq1ps 12 Unilateral Dumbbell Bent Over Row https://www.youtube.com/watch?v=fCGjw75V_J4 18 Chest...
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3
Jun

06.03.17

Make up Strength/Skill WOD: Teams of 3 50-40-30-20-10 Deadlift Hang power clean Jerk Every 1:00 on the minute all team members complete 3 burpees RX...
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1
Jun

06.01.17

Warm Up: Coach led dynamic warm up 7:00-10:00 Mid-line Primer: 3 Rounds(3:00 per round), resting as briefly as needed as you transition between stations… 30s...
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31
May

05.31.17

Warm Up: 3 sets 7 behind the neck presses empty bar :20 hollow hold then… 3 sets of 3 reps- building load- dip drive https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ...
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26
May

05.26.17

Warm Up: 2:00 run, row, bike 50 single unders 20 seated pike double leg lifts https://www.youtube.com/watch?v=Ss0x9Escaxs& 10 inchworms with a twist to each side 50...
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