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August 2020

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7 Aug

08-08-2020

Warm-up 400 M Run Set up stations and do 10 reps/calories of each movement WOD 1776 Team Wod IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH EXERCISE (UNLESS INJURY […]

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6 Aug

08-07-2020

Warm-up 400 M Run 2X 20 Box Step Ups 15 Burpees 10 Bent Over Rows (empty bar) 2X 5 Pull Ups 10 Push Ups 15 Air Squats Mobility Childs Pose 30 Sec Box Quad Stretch or Half-Kneeling Quad Stretch WOD AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs […]

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5 Aug

08-06-2020

Warm-up 500 M Row With Empty PVC 10 Shrugs 10 High Pulls (elbows high and outside) 10 Squat Cleans 10 Hang Squat Snatch 10 Hollow Rocks Then the same thing with the empty bar 30 sec Handstand Hold 10 Superman to hollow hold Mobility PVC Pass though/Rotations WOD For Time: 30min Cap 20 Power Snatch […]

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4 Aug

08-05-2020

August 4th Warm-up 50 M butt kickers 50 M high knees 50 M toy soldiers 50 M broad jumps 50 M side suffle Each Way 50 M Karaoke Each Way Mobility 30 Sec ES Runners Pose 30 Sec ES Quad Stretch 30 Sec ES Calf Stretch WOD 10 Rounds for time 200 M Run 10 […]

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3 Aug

08-04-2020

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 Mobility Cobra to down dog WOD For time: 10 to 1 (55 reps ea. Movement) Clean and Jerks Burpees Sit ups           […]

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2 Aug

08-03-2020

Mon. August 3rd Warm-up 200m Run 5 Push Ups 5 Hollow Rocks 5 situps With your Dumbbells 5 pushups on the dumbells 5 single arm row in the plank position (ES) 5 Squat cleans 5 thrusters Practice Turkish Get Ups WOD 20 min Amrap ( add 2 rep. each round) Use a weight that is […]

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