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WOD

4 Aug

08-4-2021

Warm-up 3 rounds 100ft walking lunge 15 banded good mornings 10 American KB swings Then 2 rounds 30sec handstand hold 15 air squats Mobility PVC 1min oly wall squat Strength Back Squat Every 3min x 4 rounds 10 back squat @ 5-10lbs heavier than 7/21 Conditioning 6-10-14 Deadlift (275/185) Handstand push-ups Wall balls (20/14)  

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3 Aug

08-3-2021

Warm-up 500m row 25′ knees to chest 25′ quad walk 25′ figure 4 walk 25′ pike walk then 2x 10 alt box step-ups 8 Single DB Alt cross body Romanian Deadlift 6 HR Push-ups 4 rope walks Mobility PVC 1 min 3D dynamic calf stretch 1 min banded tricep stretch (es) Conditioning 30min EMOM 1) […]

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2 Aug

08-2-2021

Warm-up 400m run Bergener warm-up w/ empty bar then 2x 10 scap pulls 10 plank shoulder taps then 2x 5-7 Pull-ups 10 Abmat sit-ups Mobility PVC 1min Global overhead extension Skill/Strength Snatch balance every 1:00 x 2 rounds 3 @50-60% of 1rm – 2 sec pause in bottom Tall Snatch every 1:00 x 2 rounds […]

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30 Jul

07-31-2021

Warm-up Coaches Choice Mobility PVC Conditioning “Alexander” Partner Style 5 Rounds for time 31 Back Squats (135/95) 12 Power Cleans (185/135)

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29 Jul

07-29-2021

Warm-up 400m run 25′ knee to shoulder 25′ quad walk 25′ figure 4 25′ pike walk 2 rounds 15 plate hops 10 plank shoulder taps then 1min single unders Mobility PVC 1min couch stretch (es) 1min banded super frog (es) Skill 15 min Double under progression/endurance Conditioning “Annie” 50-40-30-20-10 Double unders Ab-Mat sit-ups  

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28 Jul

07-28-2021

Warm-up 3 rounds 100ft walking lunge 15 banded good mornings 15 Russian KB swings Then 2 rounds 30sec handstand hold 3 rope walks Mobility PVC Strength Deadlift Every 2:30 x 4 rounds 4 deadlifts @ 70% of 5rm * reset each rep on floor, NO touch & go *4 sec negative on each rep Conditioning […]

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27 Jul

07-27-2021

Warm-up 400m run 2 rounds 50′ double overhead DB/KB carry 5 double DB/KB strict press 15 squats Mobility PVC 1 min 3D dynamic calf stretch Strength Strict Press 5×3-4 @ heaviest set from 7/15 1 set max reps at 50% of heaviest set above Conditioning “Kelly” 5 rounds for time 400m run 30 box jumps […]

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26 Jul

07-26-2021

Warm-up 3 rounds 10 double KB front squats 5 muscle cleans 5 power cleans 5 front squats 5 tall cleans Mobility PVC 1min banded tricep stretch (es) Skill/Strength Tall Cleans 5×3 @30-40% Clean from Pos 1 5×2 @60-70% *2 sec pause in the catch before standing Conditioning 4 rounds 15 hang power cleans (135/95) 15 […]

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24 Jul

07-24-2021

Warm-up Coaches Choice Mobility PVC Conditioning “The Seven” 7 rounds for time w/ partner 7 handstand push-ups 7 thrusters (135/95) 7 knees-to-elbows 7 deadlift (245/165) 7 burpees 7 American KB swings (70/53) 7 pull-ups

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23 Jul

07-23-2021

Warm-up 1min single unders 2x 50ft walking lunge 30 sec handstand hold 30 sec plank shoulder taps then 2x 10 HR push-ups 10 strict press with barbell 10 overhead squats with barbell Mobility PVC 1min each side stretch of choice to    work on tight areas Skill 15 min progression Choose gymnastics movement of     […]

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