Thursday, August 17 WOD

Thursday, August 17 WOD

Room 1 Warmup: ‪1:00 double unders or practice‬ 2 Rounds: 10 Banded Pull Aparts 10 PVC Thrusters 10 OH Walking Lunges  10 PVC Tall Jerks 5 Pull-ups/ 5 Negatives Buy-in: A. 3 Strict Press- 2 sets building B. 3 Push Press- 2 sets building C. 2 Split Jerk- 3 sets building WOD: 18:00 AMRAP: 35 […]

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Wednesday, August 16 WOD

Wednesday, August 16 WOD

Room 1 Warmup: 2 Rounds: 200m Run 10 Sit-ups 10 Air Squats 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog Buy-In: 5 Sets: 4 Front Squat @80%  12 Prone Straight Arm DB Lat Raises WOD: 21-15-9 Cal Row Burpees Over the Erg ball Slams (30/20)

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Tuesday, August 15 WOD

Tuesday, August 15 WOD

Room 2 Warmup: 1 Round: 2:00 Bike or Row 50′ Walking Samson Stretch 10 Kneeling PVC T-Spine Rotations/ea 10 PVC Kang Squats 10 PVC Sotts Press Or Behind the Neck Push Press 1 Round: 5 Empty Barbell Snatch Grip Deadlifts 5 Snatch High Pulls 5 Muscle Snatch 5 Snatch Drops – take 5:00-8:00 to Warmup […]

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Monday, August 14 WOD

Monday, August 14 WOD

Room 1 Warmup: ‪2:00 row then,‬ 1 round: 10 prisoner squats 50′ walking straight leg kicks 10 PVC pass throughs 5 HSPU or inverted 10 roll to vsit Buy-In: 5 Sets: 4 Back Squats @80% – first rep of each set is 3 sec tempo down, following 3 reps have no tempo 6 Wide Grip […]

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Sunday, August 13 WOD

Sunday, August 13 WOD

WOD: Teams of 2 5:00 AMRAP: Power cleans @155/105# *alternating every 5 reps 5:00 AMRAP: assault bike *switching every 30 secs 5:00 AMRAP: Push jerk @155/105# *switching every 5 reps 5:00 AMRAP: burpees over the bar *switching every 5 reps then complete 800m run together OR Coaches Choice Hero WOD OR Any Strength Training you […]

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Saturday, August 12 WOD

Saturday, August 12 WOD

WOD: 20:00 AMRAP, Teams of 2: “Team Triple G Chipper” 100 pull-ups 80 sit-ups 60 air squats 40 cal row 20 dumbbell push presses @55/35# per hand *alternate reps however you want

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Friday, August 11 WOD

Friday, August 11 WOD

Room 2 Warmup: 1 Round:  5 Inchworms with push-up  5 Groiners 10 Scorpions 5 Squat with T-Spine Stretch/ each  1 Round: 5 Clean Deadlifts 5 Clean High Pulls 5 Muscle Cleans 5 Squat Cleans Buy-In: A. 6:00 EMOM Power Clean+ Front Squat – building to 70% of Squat Clean B. 6:00 EMOM Squat Clean – […]

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Thursday, August 10 WOD

Thursday, August 10 WOD

Room 1 Warmup: ‪1:00 double unders or practice‬ 2 Rounds: 10 Banded Pull Aparts 10 PVC Thrusters 10 OH Walking Lunges 10 PVC Tall Jerks 5 Pull-ups/ 5 Negatives Buy-in: A. 3 Strict Press- 2 sets building B. 3 Push Press- 2 sets building C. 2 Split Jerk- 3 sets building WOD: 20:00 AMRAP: 200m […]

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Wednesday, August 9 WOD

Wednesday, August 9 WOD

Room 1 Warmup: 2 Rounds: 200m Run 10 Sit-ups 10 Air Squats 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog Buy-In: 5 Sets: 3 Front Squat @75% – 33X1 tempo on all reps 6 Ring Rows @ 31X3 tempo WOD: 3 Rounds For Time: 10 Power Cleans (C:135/95, P: 115/75, F: 95/65) 50 Double […]

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Tuesday, August 8 WOD

Tuesday, August 8 WOD

Room 2 Warmup: 1 Round: 2:00 Bike or Row 50′ Walking Samson Stretch 10 Kneeling PVC T-Spine Rotations/ea 10 PVC Kang Squats 10 PVC Sotts Press Or Behind the Neck Push Press 1 Round: 5 Empty Barbell Snatch Grip Deadlifts 5 Snatch High Pulls 5 Muscle Snatch 5 Snatch Drops -take 8:00 to Warmup to […]

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