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WOD

10
Jul

07.10.18

Warm up 2 easy rounds of: 200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats Primer: Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly...
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9
Jul

07.09.18

Warm Up 3 Sets 6 Half Kneeling Bottom Up Kettlebell Press/arm 12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8 6 KB swings Primer: 10 wall slides 10 alt....
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7
Jul

07.07.18

Make up Strength/Skill WOD: Teams of 3 Buy In: 6:00 AMRAP- one teammate must complete a round before tagging off thrusters x 5 reps 135/95...
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29
Jun

06.29.18

Warm Up 2 rounds: 200m run 10 pause jump squats https://www.instagram.com/p/BkIXOgdjjN5/?taken-by=functional.bodybuilding 10 ( 5 each side) KB deadbug 10 glute bridge 30 second ring plank...
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28
Jun

06.28.18

Warm Up 3 Sets – 6-8 Single Leg Kettlebell Deadlift/leg- KB in each arm at your side 20 Frog Pumps https://www.youtube.com/watch?v=7IVoH7E4rWo&feature=youtu.be&utm_source 15sec Single Arm Ring...
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25
Jun

06.25.18

Warm Up: 4 rounds- increase pace on the run each round Run 200m 10 curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A 6 single arm KB press/arm Primer: 9:00 every...
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23
Jun

06.23.18

Make up Strength/Skill WOD: Teams of 3 20:00 AMRAP One teammate works at a time- complete the entire round Sandbag G2SH x 5 Pull ups...
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22
Jun

06.22.18

Warm Up 3:00 run, row or bike then… 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges with feet up...
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19
Jun

06.19.18

Warm Up: 3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 3 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Deep squat progressions...
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14
Jun

06.14.18

Warm Up Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip...
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13
Jun

06.13.18

Warm Up 3 sets of 2 Turkish get ups each side 15m bear crawl 10 alternating single leg cone taps https://www.youtube.com/watch?v=lq9c_NnO48g banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university...
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