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WOD

17 Feb

2-17-2020

Warm-up 9 min EMOM 12/10 cal Row 3 Wall Walks 5 Box Jumps (30″/24″) Mobility PVC 1 min Global Overhead Extension 1 min Oly Wall Squat Strength 15 min – Establish 1RM Squat Snatch 1,1,1,1,1,1,1 WOD 21-15-9 Thrusters (115/75) Ab-mat Sit-ups Cooldown 2 min (es) Barbell Quad Smash 1 min Shoulder Extension w/ Barbell   […]

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15 Feb

2-15-2020

Warm-up 1 min Jump Rope Slow Singles 10 Sit-ups 1 min Jump Rope Fast Singles 8 V-ups 1 min Jump Rope Double Unders 6 Strict Toes to Bar Mobility PVC Strength 15 min – Build to heavy complex 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch WOD 20 min Partner AMRAP 60 […]

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14 Feb

2-14-2020

Love is in the air!!! Warm-up 400m MB Partner Run MB Toss 2x 10 reps each Overhead Chest Pass Lateral Left Lateral Right Squat Toss Over Bar Reverse Overhead Mobility PVC 1 min Assisted Thoracic Stretch 1 min Oly Wall Squat WOD 20 min AMRAP Ascending Ladder w/ Partner Partner 1 – 2 Wall Balls […]

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13 Feb

2-13-2020

Warm-up 400m Run 2x 1o Ring Rows 10 Alt DB Press 10 DB Tricep Extension 20 sec Handstand Hold Mobility PVC Movement Prep 5 Scap Pulls 5 Kip Swings 1-3 Strict Pull-ups 5 Kipping Pull-ups 2x 3 Tempo Push-ups (5sec down/5sec hold/5sec up) 10 Squats WOD For Time: 21 Push Press (95/65) 5 rounds of […]

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12 Feb

2-12-2020

Warm-up 1 min Jump Rope Slow Singles 10 Push-ups to Down Dog 10 Alt Dumbbell Bench Press 45 sec  Jump Rope Fast Singles 10 PVC Pass Throughs 10 Lateral Box Step-ups 30 sec Jump Rope Double Unders 10 Ring Rows 10 Box Jumps Mobility PVC Movement Prep Points of Performance and warm-up to heaviest WOD […]

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11 Feb

2-11-2020

Warm-up 1 min Easy Row 10 Good Mornings w/ PVC 10 Box Step-ups 45 sec Moderate Row 10 PVC Passthroughs 10 Lateral Box Step-ups 30 sec Fast Row 10 Ring Rows 10 Box Jumps Mobility 1 min Global Overhead Extension Movement Prep 20 sec Hollow hold on bar 20 sec Arch hold on bar 10 […]

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10 Feb

2-10-2020

Warm-up 400m Run 2x w/ Empty Barbell 5 Good Mornings 5 Back Squats 5 (es) Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility PVC 1 min (each) Wrist Stretch Front/Back 1 min Deep Squat Hold Movement Prep 15 min Build to a heavy complex 1 Power Clean 2 Front […]

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8 Feb

2-8-2020

Warm-up 100m – Skip 100m – Shuffle Left 100m – Shuffle Right 100m – Run Backwards Mobility PVC WOD Partner WOD 400m MB Run (20/14) 100 MB Squats 90 MB Abmat Sit-ups 80 MB Squat Cleans 70 MB Strict Press 60 MB Thrusters 50 Double Unders (each) 40 V-ups 30 Ring Dips 20 Toes to […]

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7 Feb

2-7-2020

Warm-up Jump Rope – 2 min 25′ Alt Side Lunge 25′ Active Spiderman 25′ Inchworm 2x 10 Ring Rows 10 HR Push-ups 10 Kip Swings Mobility PVC Movement Prep Bench – Build to working weight Pull-ups: 2 x 5 reps WOD “Lynne” 5 rounds of Max Reps Bench (Bodyweight) Max Reps Pull-ups *Rest as needed […]

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5 Feb

2-6-2020

Warm-up Sprint Complex (50′ of each) High Knees Butt Kicks Side Lunge Side Shuffle x 2 Carioca x 2 Quick Skip Walking Lunges Mobility 5 min – Individual Stretch Test “The Nadine” 1 mile – For Time WOD 16 min EMOM 10 HR Push-ups 10 GHD Sit-ups (Scale: Straight legged Sit-ups) 10 Strict Press (45/35) […]

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