Wednesday, December 13 WOD

Wednesday, December 13 WOD

‪Room 1 ‬ ‪Warmup: ‬2 Rounds: 25’ Walking Lunges 25’ Inchworms 10 Iron Crosses 10 Scorpions ‪Skill Review: Squat Cleans‬ ‪Buy-In: 6 Sets‬ ‪2 Squat Cleans‬ ‪WOD: “Squat Clean Elizabeth” ‬ ‪For Time: ‬ ‪21-15-9‬ ‪Squat Cleans (C:135/95,P: 115/85, F:95/65)‬ ‪Ring Dips‬

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Tuesday, December 12 WOD

Tuesday, December 12 WOD

‪Room 1 ‬ ‪Warmup: ‬1 Round: 5 Single Arm Weighted Arm Circles 10 Jump Squats 10 Push-ups 10 Banded Good Mornings 5 PVC RDL each 5 Scapula Pull-ups  5 Strict Pull-ups  ‪Buy-In: 5 Sets:‬ ‪5 Push Press‬ ‪WOD: 5 Rounds For Time:‬ ‪20 Cal AB‬ ‪10/each side DB Hang Power Snatch (C:55/35, P:45/25, F:35/20) ‬ […]

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Monday, December 11 WOD

Monday, December 11 WOD

Room 1 Warmup: 1 Round: 200m Run/Row 20s Samson Stretch ea 10 sit-ups 10 super mans 10 roll to Vsit 10 wall facing ohs 25 double unders/ 50 singles Buy-In: 5 Sets: ‪3 Front squat, building ‬ ‪Skill Review: Barbell Cycling (instead of dropping the Bar)‬ ‪WOD: 10 Rounds For Time: ‬ ‪3 Power Snatches […]

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Sunday, December 10 WOD

Sunday, December 10 WOD

‪WOD: Teams of 2, 3 rounds for time:‬ ‪1K row‬ ‪30 DL @ 185/125‬ ‪*partners will switch the row every 250m and switch the DL every 5 reps‬

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Saturday, December 9 WOD

Saturday, December 9 WOD

‪WOD: Teams of 2, 24:00 AMRAP: ‬ ‪200m run each (while partner holds plate OH)‬ ‪10 pull ups each (while partner hangs from PU bar)‬ ‪12 cal Assault bike/ 15 Row each (while partner holds plank)‬ ‪14 kb swings each @70/55# (while partner holds bottom squat)‬

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Friday, December 8 WOD

Friday, December 8 WOD

‪Room 1‬ ‪Warmup: ‬ 1 Round: ‬ ‪200m Run/Row ‬ ‪10 KB Goblet Squats (light weight, focus on knees out and torso upright)‬ ‪10 Russian KBS ‬ ‪5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)‬ ‪2 Turkish Getups/ea (light weight) ‪Buy-In: 5 Sets: ‬ ‪3 Back Squats‬ – ‪use a moderate […]

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Thursday, December 7 WOD

Thursday, December 7 WOD

‪Room 2 ‬ ‪Warmup: ‬2 Rounds: 25’ Walking Lunges 25’ Inchworms 10 Iron Crosses 10 Scorpions ‪Skill Review: Clean (Power and Squat) ‬ ‪Buy-In: 6 Sets:‬ ‪2 Cleans, building (not touch and go) ‬ ‪Skill Review: Kipping Toes to Bar‬ ‪WOD: 20:00 AMRAP: ‬ ‪20m Walking Lunges (25/15# per hand‬) ‪20m Bear Crawl (10m forward, […]

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Wednesday, December 6 WOD

Wednesday, December 6 WOD

‪Room 1 ‬ ‪Warmup: ‬1 Round: 5 Single Arm Weighted Arm Circles 10 Jump Squats 10 Push-ups 10 Banded Good Mornings 5 PVC RDL each 5 Scapula Pull-ups  5 Strict Pull-ups  ‪Buy-In: 5 Sets‬ ‪3 Push Press, building to a tough triple‬ ‪Skill Review: Turkish Getups‬ ‪WOD: 4 Rounds:‬ ‪1:00 Turkish Getups– alternating arms (C: […]

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Tuesday, December 5 WOD

Tuesday, December 5 WOD

‪Room 2 ‬ ‪Warmup: ‬ 1 Round: 200m Run/Row 20s Samson Stretch ea 10 sit-ups 10 super mans 10 roll to Vsit 10 wall facing ohs 25 double unders/ 50 singles ‪Buy-In: 5 Sets: ‬ ‪6/ea BB back Rack Reverse Lunge Step‬ ‪20 Seated Russian Twists ‬ ‪Skill Review: WOD Movements ‬ ‪WOD: Run in […]

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Monday, December 4 WOD

Monday, December 4 WOD

Room 1 Warmup: 10s Squat Hold x 3 (knees out, torso upright) Then, 2 Rounds: 25’ Broad Jump 25’ High Hips Bear Crawl 10 Fire Hydrants each 5 PVC Pass Thru’s Skill Review: Snatch (Power and Squat) Buy-In: 10:00 to build to a tough 1x Snatch‪ (Power or squat)‬ ‪Skill Review: Rowing Technique ‬ ‪WOD: […]

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