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August 2020

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19 Aug

08-20-2020

Warm-up 1000 M Row 3X 10 Air Squats 5 Push Ups 5 Scapula Pull Ups 5 Hollow Rocks Mobility PVC Passthrough PVC Rotations Strength/Skill Front Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% WOD Randy Loves Grace Randy For Time: Power Snatch 75 Reps, 75/55 Rest 5 Minutes Grace For […]

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18 Aug

08-19-2020

Warm-up 400 M Run Broad Jumps down Lunges back 2x 5 GHD or sit ups 5 Back Extensions 5 push ups Mobility 10 Scapula Pull Ups Childs Pose Strength/Skill 15 Minutes for Bench Press Build to a hard 5 rep for the day WOD 10 Min. Amrap 200 M Run 10 Pull Ups 5 Push […]

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17 Aug

08-18-2020

Warm-up Row 500 M 2x 30 Air Squats 20 Push Ups 10 Burpees Mobility Couch Stretch Quad Stretch Strength/Skill Back Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% WOD 3 Rounds for time: 250 M Row 25 DU or 75 singles

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16 Aug

08-17-2020

Warm-up Down and Back Jog Butt Kickers Side Shuffle Karaoke Toy Soldiers Bear Crawl Crab Walk Mobility Frog Sit Quad Stretch WOD Mary AMRAP in 20:00 of: 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups

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14 Aug

08-15-2020

Warm-up 400 M Run 3x 10 Jumping Jacks 10 Jumping Squats 10 Hollow Rocks 5 Cobra to Down Dog PVC WOD The Chief Doubled Partner Wod 10 3-minute AMRAPs in 39 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 10 times

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13 Aug

08-14-2020

Warm-up 400 M Run 20 Air Squats 10 Push Ups 5 Pull Ups 200 M Run 30 Air Squats 15 Push Ups 10 Pull Ups Burgener Barbell Warm Up WOD Death by Clean and Jerk With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the […]

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12 Aug

08-13-2020

Warm-up Down and Back Jog Butt Kickers Side Shuffle Karaoke Toy Soldiers Bear Crawl Crab Walk Strength/Skill Rowing – Find your Setting Row for calories for 1 Min at a moderate pace then 1 min of rest between rounds. Keep track of your calories and reset each round 1 min at setting 10 1 min […]

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11 Aug

08-12-2020

Warm-up 1000 M Row 3X 10 Air Squats 5 Push Ups 5 Scapula Pull Ups 5 Hollow Rocks Mobility Couch Stretch Quad Stretch Strength/Skill Front Squat 5 @ 65% 4 @ 70% 3 @ 75% 2 @ 80% WOD AMRAP 15 Down and Back Sprint 2 Pull Ups Down and Back Sprint 4 Pull Ups […]

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10 Aug

08-11-2020

Warm-up 200 M Run 3X 5 Pull ups 10 Push ups 15 Air squats Burgener Barbell Warm Up (Before WOD) Strength/Skill EMOM 10 10 pullups WOD For time: 10 Rounds High Hang Clean Hang Clean Squat Clean Start with 135/85 men decrease by 10 and ladies by 5 each round until the bar is empty. […]

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9 Aug

08-10-2020

Warm-up Row 500 M 2x 30 Air Squats 20 Push Ups 10 Burpees Mobility PVC Strength/Skill Back Squat 5 @ 65% 4 @ 70% 3 @ 75% 2 @ 80% WOD For Time: 100 M Run or 200M Row 30 American KB Swings 53/35 20 Burpees 10 Sit ups 200 M Run or 300M Row […]

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