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2020

23 Oct

10-24-2020

“HELEN MEETS GRACE”   In a Team of 2, Complete For Time: 3 Rounds for Time: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-ups   Then Complete: 30 Clean & Jerks (135#/95#)   * One partner works at a time; split reps as you see fit ** Both partners must run 400m together *** One kettlebell […]

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22 Oct

10-23-2020

Warm-up 2 Rounds – 30 sec each Plate Toe Touches Lunges V-ups Ring Rows Handstand Hold Mobility PVC 1 min (es) World’s Greatest Stretch Skill 10 min Double Under Skill/Conditioning Work WOD For Time 200m Run 50 Double Unders 200m Run 40 Air Squats 200m Run 30 Pull-ups 200m Run 20 Target Burpees to 6″ […]

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21 Oct

10-22-2020

Warm-up 400m Run 2x w/ Empty Barbell 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Strict Press 5 Good Mornings 5 (es) Elbow Punches Mobility PVC 1 min (es) Dynamic Couch Stretch Strength/Skill 8 min 2 Rounds 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans WOD For Time 10-8-6 […]

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20 Oct

10-21-2020

Warm-up 400m Run 2x 10 Good Mornings w/ Barbell 5 Strict Press 2 Wall Walks Mobility PVC 1 min Global Overhead Extension Strength 15 min Push Press 5×3 (80-95% of 1RM) WOD 7 min AMRAP 2 Alt SA DB Snatch (50/35) 2 T2B *Add 2 reps every round Cashout Accumulate 3:10 min hanging from a […]

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19 Oct

10-20-2020

Warm-up 2x 20 Jumping Jacks 20 Squats 20 sec Handstand Hold 20 Push-ups 20 sec Hollow Hold Mobility PVC 1 min Bar Overhead Extension 1 min (es) 3D Dynamic Calf Stretch Skill 10 min Pull-up Progression WOD 20 min EMOM 2 x 50′ Sled Push 30 sec Overhead Barbell Hold (135/95) 10 Box Jumps (30″/24″) […]

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18 Oct

10-19-2020

Warm-up 400m Run 2x 8 Walking Knee Hug to Lunge w/ Twist 8 Spiderman Stretch w/ Rotation 8 Cobra to Down Dog 8 Squats Mobility PVC 1 min Oly Wall Squat Strength 15 min Front Squat 5-70% 5-75% 3-80% 3-85% 2-87.5% 2-90% WOD 3 RFT 20 Russian Kettlebell Swings 15 KB Goblet Squats 10 KB […]

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16 Oct

10-17-2020

Warm-up 400m Run 2x w/ Empty Barbell 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 (es) Elbow Punches 5 Strict Press Mobility PVC WOD “Old Man River” Cooldown 2 min (es) Banded OH Distraction 2 min (es) Monkey Bars of Death    

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15 Oct

10-16-2020

Warm-up Partner Warm-up 2x Med Ball Toss – 10 Reps each Overhead Chest Pass Lateral Left Lateral Right Squat Toss Over Bar Reverse Overhead Mobility PVC Skill Work 3 Rounds 5 (es) Turkish Get-ups 30 sec Plank (1 ea of Front, Right, Left) WOD 3 RFT 15 Wall Balls (20/14) 10 GHD or Abmat Sit-ups […]

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14 Oct

10-15-2020

Warm-up Row 500m, then 2 rounds: 10 Burpees 10 Ring Rows 10 Kip Swings Mobility PVC 1 min Bar OH Extension Skill Work 10 min Athlete’s Choice -Rope Climb -Toes to Bar WOD 20 min AMRAP 3 Muscle-ups (Scale: Bar, Jumping, Strict Pull-ups) 6 Push-ups 9 Toes-to-Bar 12 DB Goblet Lunges (50/35) Cooldown 6 min […]

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13 Oct

10-14-2020

Warm-up Run 400m, Then 10-8-6-4 2 Rounds: 10 Jumping Squats 8 Clapping Push-ups 6 Jumping Lunges 4 Handstand Shoulder Touches (Scale: 2 Wall Walks) Mobility 1 min (es) Dynamic Couch Stretch 1 min Global Overhead Extension WOD 400m Run, Then 15-12-9 Sumo Deadlift Highpull (75/55) Overhead Squat (75/55) Box Jumps  (24″/20″) Time Cap: 25 min […]

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