Sunday, April 22 WOD

Sunday, April 22 WOD

‪WOD: Teams of 2, 20:00 AMRAP:‬ ‪30 power cleans @135/95# switching every rep‬ ‪50 burpees switching every 5‬ ‪80 cal row switching every 10‬ ‪50 burpees‬ ‪30 power cleans‬ ‪-Go down the ladder then back up ‬

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Saturday, April 21 WOD

Saturday, April 21 WOD

‪WOD: Teams of 2, 20:00 AMRAP: ‬ ‪500m row‬ ‪20 r/arm db power snatch switching at 10‬ ‪10 L/arm db power snatch switching at 10‬ ‪30 ft. R/arm kb OH walk each‬ ‪30 ft. L/arm Kb OH walk each‬ ‪10 wall walks switching every rep‬

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Friday, April 20 WOD

Friday, April 20 WOD

‪Room 2‬ ‪Warmup: ‬2 Rounds: 10/ea Front-Back Leg Swings 5/ea runners lunge with torso twist 20 Lateral high knees 3x 10s Front Squat hold w PVC 2 Rounds: Burgener Warmup w PVC ‪Buy-In: 6 Sets:‬ ‪2 Hang Power Clean+ 2 Hang Squat Clean, building to a tough complex‬ ‪WOD: 3 Rounds @ 90% effort:‬ ‪30 […]

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Thursday, April 19 WOD

Thursday, April 19 WOD

‪Room 2 ‪Warmup: ‬3 Sets: 10 Tspine Extensions on Foam Roller 10 light barbell Lying straight Arm pullovers 10 light barbell Lying Presses 2 Sets: 10/ea Plank Shoulder Circles 5/ea Alternating Side Planks 10 reverse Plank lifts or table top ‪Buy-In: 3 Sets: ‬ ‪5 Strict Press w/4 sec lower on each rep, slightly heavier […]

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Wednesday, April 18 WOD

Wednesday, April 18 WOD

‪Room 1‬ ‪Warmup: ‬Jump Rope: 30s RLeg, 30s LLeg, 30s Doubles or practice 2 Rounds: Light Kettlebell 5 Goblet Squats 5 s-leg RDL/ea 5 s-Arm High pulls/ea 50’ OH KB carry/ea 10 Russian KBS ‪Buy-In: 5 Sets: ‬ ‪3 Front Squats @75% @33X1 tempo‬ ‪WOD: 5 Rounds for Time:‬ ‪20 Wall Balls (20/14)‬ ‪20 Russian […]

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Tuesday, April 17 WOD

Tuesday, April 17 WOD

‪Room ‬2 ‪Warmup: ‬2 Rounds: 10 Knee Hugs 10 Quad pulls 10 Cossack Squats 5 Inchworms 10 Broad Jumps 10 PVC Pass Throughs 2 Rounds: Burgener Warmup with PVC ‪Buy-In: 6 Sets: ‬ ‪2 Hang Power Snatch+ 1 Hang Squat Snatch, building to a tough complex‬ ‪WOD: 3 Rounds For Time: ‬ ‪400m Run‬ ‪10 […]

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Monday, April 16 WOD

Monday, April 16 WOD

Room 1 Warmup: 2 Rounds: 1 x 10s Deep Squat hold +9 Air Squats 20 Butt Kickers 10 high Torso twists 10 low Torso twists 20 High Knees 5 Narrow Pushups 5 Wide Push-ups *Take 5-8:00 Warmup To 83% Back Squat Buy-In: 5 Sets: ‪3 Back squat @83% ‬ ‪30s/ea Wall ankle stretch‬ ‪WOD: 10:00 […]

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Sunday, April 15 WOD

Sunday, April 15 WOD

‪WOD: Teams of 2, 6 Rounds For Time: ‬ ‪400m run each‬ ‪30 air squats each‬ ‪21 SDHP @75/55# each‬ ‪*You go I go fashion‬

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Saturday, April 14 WOD

Saturday, April 14 WOD

‪WOD: Teams of 2, 24:00 AMRAP:‬ ‪30 double unders/60 Singles ‬ ‪15 sec. dip support hold‬ ‪10 sumo DL 155/105#‬ ‪5 strict HSPU or 3 wall walks‬ ‪*You go I go fashion. partner A does 30 DUs then partner B does 30 DUs. Partner A does dip hold then Partner B does dip hold. Etc.‬

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Friday, April 13 WOD

Friday, April 13 WOD

‪Room 1‬ ‪Warmup: ‬3 Sets: 10 Tspine Extensions on Foam Roller 10 light barbell Lying straight Arm pullovers 10 light barbell Lying Presses 2 Sets: 10/ea Plank Shoulder Circles 5/ea Alternating Side Planks 10 reverse Plank lifts or table top ‪Buy-In: 3 Sets: ‬ ‪5 Strict Press w 4s lower/each rep ‬ ‪10 BB Hip […]

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