Thursday, October 18 WOD

Thursday, October 18 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 50′ bear crawl Buy-In: Every 2 mins for 10:00 Back Squat 50% x 5 reps 60% x 5 70% x 5 80% x 3-5 85% x 3-5 […]

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Wednesday, October 17 WOD

Wednesday, October 17 WOD

Room 1 Warmup: 10:00 CFA warmup Buy-In: 15 min emom 1= 5-7 bench press @75% 2= 5 single leg RDL per leg 3= 20 sec arch hold WOD: 3 min amrap row for calories 3 min amrap dbl kb front rack carry 50’=1 length (1.5/1pd) 3 min amrap shuttle run (set 4 cones, each cone […]

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Tuesday, October 16 WOD

Tuesday, October 16 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: 10:00 EMOM Clean from a 2 sec pause @knee x2 reps WOD: 5 rounds for time 12 kb swings (1.5/1pd) […]

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Monday, October 15 WOD

Monday, October 15 WOD

Room 2 Warmup: 1 round: 1:00 Double Unders or Practice 2 Rounds: 10 Banded Pull Aparts 10 PVC Thrusters 10 PVC OH Walking Lunges 10 PVC Pass Thru’s 10 Fire Hydrants/each Buy In: 12:00 EMOM: 1= Barbell RDL x 6-8 reps @32X1 tempo 2= Seated Db shoulder press x 8 reps WOD: 3 sets: 4:00 […]

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Sunday, October 14 WOD

Sunday, October 14 WOD

WOD: Teams of 2: Part A: “The Break Up” – EMOM for As Long As Possible: 1st minute: 1 Push Press (125/85 lb) + 1 Burpee 2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees 3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees etc… both partners have 1 minute to complete the […]

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Saturday, October 13 WOD

Saturday, October 13 WOD

WOD: “Jenkins” AMRAP (with a Partner) in 40 minutes: 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run together.

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Friday, October 12 WOD

Friday, 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 PVC Pass Thrus 10 Ring Rows Buy-In: 15:00 EMOM 1= 4 bench press @75% 2= 5 single leg glute bridge per leg 3= 2 seated High box jumps @max height WOD: Teams of […]

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Thursday, October 11 WOD

Thursday, October 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: Take 12:00 to build to a tough single Clean and Jerk WOD: 7 rounds for time: 6 burpee pull ups […]

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Wednesday, October 10 WOD

Wednesday, October 10 WOD

Room 2 Warmup: 1:00 Double Unders or Practice 2 Rounds: 10 Banded Pull Aparts 10 PVC Thrusters 10 PVC OH Walking Lunges 10 PVC Pass Thru’s 10 Fire Hydrants/each Buy-In: A. Deadlift 5.4.3.2.1 building to a heavy single B. Shoulder press 5.4.3.2.1 building to a heavy single WOD: 4 Sets, 4:00 amrap: 6 HPC (155/105) […]

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Tuesday, October 9 WOD

Tuesday, October 9 WOD

Room 2 Warmup: 1Round: 200m Run :30 Samson Stretch each 10 Ab Mat Situps 10 Supermans 10 Groiners 10 Chin Ups 10 Wall Facing OH Squats 1 Round: Burgener Warmup Buy-In: EMOM for 10:00 1 Power Snatch (2 sec pause in catch) + 1 OHS WOD: 24:00 AMRAP: 500m row 30 walking lunge steps 15 […]

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