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WOD

10 Dec

12-10-2019

Warm-up Jump Rope Intervals 1 min – Singles 30 sec – Right Leg 30 sec – Left Leg 1 min – Doubles or Singles Rest 1:00 min 1 min – Wall Ball Mobility PVC 1 min Wrist Stretch 1 min (es) 3D Dynamic Calf Stretch Strength Strict Press 5×3 (80-95%) *Increase weight each set WOD […]

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8 Dec

12-9-2019

Warm-up 800m Run Then, 2x 4 3-Count Cherry Pickers 6 Squats to Good Morning w/ Barbell 8 Strict Press Mobility PVC 1 min Oly Wall Squat Strength Back Squat 5 reps @ 70% 5 reps @ 75% 3 reps @ 80% 3 reps @ 85% 2 reps @ 90% 2 reps @ 95% WOD “NARF” […]

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7 Dec

12-7-2019

Warm-up 400m Run Then, 3x Partner 1:  250m Row Partner 2: 2 Wall Walks 4 Burpees Then, 10 Scap Pulls 5 Strict Pull-ups Mobility PVC Specific Warm-up Modified Bergener Warm-up w/ Barbell WOD 20 min AMRAP (Partner 50/50) 6 Clean & Jerk (135/95) 8 C2B (Scale:  Banded C2B) 10 Front Squats (135/95) 12 Abmat Sit-ups […]

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6 Dec

12-6-2019

Warm-up 200m Run Then w/ PVC 5 Good Mornings 5 Back Squats 5 (es) Elbow Punches 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff Legged Deadlifts Repeat with Barbell Mobility 1 min Bar Overhead Distraction Skill 12 min EMOM 1 Pressing Snatch Balance 1 Heaving Snatch Balance 1 Snatch Balance WOD […]

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5 Dec

12-5-2019

Warm-up 500m Row, then 2 rounds: 15 DB Deadlift 10 DB Strict Press 10 DB Front Squats Mobility PVC 2x 30 sec Handstand Walk/Hold WOD 5 RFT 8 Handstand Push-ups (Scale: L-Sit DB Press) 10 American KB Swings (53/35) 12 Box Jumps (24″/20″) 10 Thrusters (95/65) 8 Toes-to-Bar (Scale: Lying Toes to Rig) *Time Cap: […]

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4 Dec

12-4-2019

Warm-up 500m Row, then 2 rounds: 10 Good Mornings w/ Barbell 10 Box Step-ups (24″/20″) 5 GHD Back Extensions Mobility PVC 1 min (es) Hurdler’s Stretch Strength 12 min E2MO2M Deadlift 5-5-3-3-2-2 WOD For Time: Row 100m Rest 1 min Row 250m Rest 1 min Row 500m Rest 1 min Row 1000m Cooldown 3 min […]

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2 Dec

12-3-2019

Warm-up 2x Tabata Jumping Jacks Lunges Scap Push-ups Hollow Hold Arch Hold Scorpion L Scorpion R 4 Tempo Push-ups (14×1) Mobility PVC 1 min (es) World’s Greatest Stretch WOD “Chelsea” EMOM 30 min 5 Pull-ups 10 Push-ups 15 Air Squats *Record the # of total rounds completed **If you can’t complete the round, stop at […]

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1 Dec

12-2-2019

Warm-up 400m Run, then “Junkyard Dog” Mobility PVC 1 min (es) 3D Dynamic Couch Stretch Skill 15 min Muscle-up/Pull-up Progression WOD For Time Run 200m 21 Bar Facing Burpees Run 400m 15 Bar Facing Burpees Run 800m 9 Bar Facing Burpees Cooldown 2 min (es) Calf/Achilles Barbell Smash    

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30 Nov

11-30-2019

Warm-up Coach’s Choice Mobility PVC WOD 6 RFT – Partner (50/50) 10 Front Squats (115/85) 8 Push Press (115/85) 600m Row Cooldown 4 min (es) Basic Quad Smash    

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29 Nov

11-29-2019

Warm-up Sprint Complex High Knees Butt Kicks Side Lunge (down & back) Side Shuffle (down & back) Carioca (down & back) Quick Skip Walking Lunges Mobility 1 min (es) 3D Calf Stretch 1 min (es) Dynamic Couch Stretch 1 min (30sec each dir) Arm Circles WOD Run 5k *Scale distance to no more than a […]

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