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WOD

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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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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