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WOD

23
May

05.23.18

Warm Up EMOM x 9 mins 1st – 5 Broad Jumps 2nd – 8-10 Band Pull Throughs https://www.youtube.com/watch?v=ZuKowDpVVXM 3rd – Assault Bike 30sec (increase pace...
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22
May

05.22.18

3-4 Sets – Move slowly and with intention through all of the following movements. 10 Quadruped Thoracic Rotation/side  https://www.youtube.com/watch?v=4dE4KmmfKiI rest 15sec 30sec Reverse Plank rest...
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18
May

05.18.18

Warm Up 3:00 run, row, bike 3-4 Sets – Shoulder and hip focused activation and stability 2 Turkish Gets Ups/arm 15m Perfect Bear Crawl 10...
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15
May

05.15.18

Warm Up 3 rounds at warm up pace 200m run 12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A 12 clamshell planks (6 each side)- hold...
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11
May

05.11.18

Warm Up Two sets of: 45 seconds Band Assisted Lat Stretch (right) 45 seconds Deep Squat Progressions 45 seconds Band Assisted Lat Stretch (left) 45...
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9
May

05.09.18

Warm Up 300m run or row 2 rounds 12 reps DB half kneeling single side press (6 each side) 10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw...
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7
May

05.07.18

Warm Up 3:00 bike/run/row/jump 6-8 plank walk outs 6-8 each side single arm ring rows 6-8 each side single leg banded good mornings Primer: hip...
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3
May

05.03.18

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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1
May

05.01.18

Warm Up 3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Assault Bike .6/.5 miles 20 Lateral...
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28
Apr

04.28.18

Group warm up WOD: Partners 30:00 AMRAP 800m Run- done together 100 KB Deadlifts KB farmer carry to pylon and back- each partner 100 KB...
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23
Apr

04.23.18

Warm Up 400m bike or row 2 rounds- slow and controlled movements 20 alternating single leg cone touches https://www.youtube.com/watch?v=lq9c_NnO48g 8 supinated ring rows- pause :02...
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21
Apr

04.21.18

Make up Strength/Skill WOD- Murph Training week 2 2 RFT 1200m run or 100/70 cal bike or row 100 air squats 50 burpees
20
Apr

04.20.18

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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19
Apr

04.19.18

Warm Up 400m bike/row/run 2 sets of the following- move slowly and deliberately 10- 5 each side- single arm KB racked squat- hand should be...
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