Wednesday, October 18 WOD

Wednesday, October 18 WOD

‪Room 1 ‬ ‪Warmup: ‬ 2 Rounds: 10 Sit-ups 10 Air Squats 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog ‪Buy-In:‬ ‪A.1 Front Squat‬ ‪Set 1: 50%x2‬ ‪Set 2: 60%x2‬ ‪Set 3&4: 70×2‬ ‪Set 5,6,7: 80×2 ‬ ‪B. 5 Sets: ‬ ‪3/each Seated Single Leg Plate Jump ‬ ‪6/each Wall HS Shoulder Shifts ‬ […]

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Tuesday, October 17 WOD

Tuesday, October 17 WOD

‪Room 1 ‬ ‪Warmup: ‬2:00 Bike or Row then, 2 Rounds: 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 ‪Buy-In: 8:00 EMOM‬ ‪A. 1 BTN Snatch Grip Push Press+ 2 BTN Snatch Grip Push Jerk‬ ‪-building to a tough set […]

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Monday, October 16 WOD

Monday, October 16 WOD

Room 2 Warmup: ‪2:00 bike or 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: ‪A. Back Squat‬ ‪Set 1: 50%x2‬ ‪Set 2: 60%x2‬ ‪Sets 3&4: 70%x2‬ ‪Sets 5,6,7: 80%x2‬ ‪B. 3 Sets: ‬ ‪10-12 High Banded Row ‬ […]

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Sunday, October 15 WOD

Sunday, October 15 WOD

WOD: Teams of 2, For Time: 2 rope climbs each 60 cal row (switch every 10 cals) 2 rope climbs each 100 kb swings @55/35# (switch every 10) 2 rope climbs each 1 mile run (switching every 200m) 2 rope climbs each 60 single arm db snatches #55/35# (switching every 10) 2 rope climbs each […]

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Saturday, October 14 WOD

Saturday, October 14 WOD

WOD: Teams of 2, 25:00 AMRAP: 30 pull ups 40 push ups 50 ab mat sit ups 800m run together

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Friday, October 13 WOD

Friday, October 13 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: Every 2:00 For 12:00 (6 Sets): 1 Clean+ 1 Front Squat, slightly heavier than last week WOD: 5 Rounds For […]

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Thursday, October 12 WOD

Thursday, October 12 WOD

Room 1 Warmup: ‪1:00 double unders or practice‬ 2 Rounds: 10 Banded Pull Aparts 10 PVC Thrusters 10 OH Walking Lunges  10 Tall Split Jerks 5 Pull-up/ Negatives Buy-In: A. 8:00 EMOM: 1 Split Jerk, building B. 3 Sets: 8/ea Single Arm KB High Pull 10 DB Hip Thruster WOD: Min 0:00-3:00 500m Row Min […]

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Wednesday, October 11 WOD

Wednesday, October 11 WOD

Room 1 Warmup: 2 Rounds: 10 Sit-ups 10 Air Squats 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog -Warmup Front Squat to 80% Buy-In: 5 Sets: 2 Front Squats AFAP @80% 1 Seated Max Broad Jump 4-5 Box HSPU w/ 3 sec lower to tripod position – scale up to strict HSPU where necessary […]

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Tuesday, October 10 WOD

Tuesday, October 10 WOD

Room 2 Warmup: 2:00 Bike or Row then, 2 Rounds: 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 Buy-In: 5 Sets: A. 3 OHS, slightly heavier than last week. B. AB Power Sprint x 6-8 secs, rest 60 secs between […]

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Monday, October 9 WOD

Monday, October 9 WOD

Room 1 Warmup: ‪2:00 bike or 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: A. 5 Sets: 3 Back Squats AFAP @78% B. 3 Sets: 3 Weighted Strict Pull-ups, building AMRAP Ball Push-ups WOD: 3 Rounds For Time: […]

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