Friday, August 17 WOD

Friday, August 17 WOD

Room 2 Warmup: 2 Rounds: 10 Walking Lunges 10 Iron Crosses 5 Roll to Vsit 10 Scorpions 5 Groiners 5 Squat with TSpine Reach/ea -take 8:00 to review clean and jerk Buy-In: 12:00 to build: Clean and Jerk; build to a tough single WOD: 2 Rounds for time: 50 K2E 50 ball slams @30/20# 50 […]

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Thursday, August 16 WOD

Thursday, August 16 WOD

Room 2 Warmup: 1:00 Squat Hold 2 Rounds: 200m Run 25′ Walking Piriformis Stretch 25′ Walking Toe Touches 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog Buy-In: 5 Sets: 1.1.1 Sumo deadlift @80%.  -Concentric only, drop from top -Take only 2-3 seconds to reset for next rep WOD: 25:00 EMOM: 1=200m run 2=12 hang […]

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Wednesday, August 15 WOD

Wednesday, August 15 WOD

Room 2 Warmup: 1 Round: 200m Run 30s Samson Stretch each side 10 Ab Mat Situps 10 Supermans 10 Inchworms 10 Wall Facing OHS 25 Double Unders/ 50 Singles Buy-In: 3 Sets 8/ea Double DB single leg RDL 8/ea Single arm DB row @3031 tempo WOD: 20:00 AMRAP: 20 kb swings (1.5/1pd) 20 burpees 500m […]

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Tuesday, August 14 WOD

Tuesday, August 14 WOD

Room 1 Warmup: 1 Round: 250m Row 50’ Bear Crawl 10 Front/back Leg Swings each 10 PVC Pass-Thru 5 Scapula Rotations+ 5 Kip Swings 20s Pec Stretch/ea Buy-In: 5 Sets: 5 Strict press w/3 sec lower- building to a challenging weight WOD: 2 Sets, 5:00 AMRAP: 8 pull ups 8 wall balls (20/14) 25 double […]

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Monday, August 13 WOD

Monday, August 13 WOD

Room 2 Warmup: 1 Round: 200m Run 30s Samson Stretch each side 10 Ab Mat Situps 10 Supermans 10 Inchworms 10 Wall Facing OHS 25 Double Unders/ 50 Singles Buy-In: 3 Sets: 15-12-9 Db incline bench press 60s Plank hold WOD: ‘Samuels 12.23.85’ 5 Rounds For Time: 12 Pull-ups 23 Box jumps *85 power cleans […]

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Sunday, August 12 WOD

Sunday, August 12 WOD

WOD: Teams of 2 1 mile run – broken up into 200s’s 800m farmers carry @70/55# – broken up into 100m’s 400m bear crawl – broken up into 50m’s 200m burpee broad jump – broken up into 25m’s 1 mile run – broken up into 400m’s

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Saturday, August 11 WOD

Saturday, August 11 WOD

WOD: Teams of 2 100 kb swings @70/55# – while partner holds BB in front rack @ 135/95 150 push ups – while partner holds BB in DL position @ 135/95 200 cal row – while partner holds plank *can break these up however you want but must complete all reps of each movement before […]

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Friday, August 10 WOD

Friday, August 10 WOD

Room 2 Warmup: 1:00 Squat Hold 2 Rounds: 200m Run 25′ Walking Piriformis Stretch 25′ Walking Toe Touches 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog Buy-In: 5 Sets: 3 Deadlifts Last 3 sets @83% WOD: For Time: 21 clean and jerks (C: 115/75, P: 95/65, F: 85/55) 21 burpee box jump overs @24/20″ […]

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Thursday, August 9 WOD

Thursday, August 9 WOD

Room 2 Warmup: 1 Round: 200m Run 30s Samson Stretch each side 10 Ab Mat Situps 10 Supermans 10 Inchworms 10 Wall Facing OHS 25 Double Unders/ 50 Singles Buy-In: 3 Sets 6/ea BB single leg RDL 5 bulgarian ring row WOD: 25:00 AMRAP: 800m run 10 hang squat cleans (95/65#) 15 pull ups 30 […]

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Wednesday, August 8 WOD

Wednesday, August 8 WOD

Room 1 Warmup: 1 Round: 250m Row 50’ Bear Crawl 10 Front/back Leg Swings each 10 PVC Pass-Thru 5 Scapula Rotations+ 5 Kip Swings 20s Pec Stretch/ea Buy-In: 5 Sets: 3 Push press w/3 sec lower, same as last week WOD: 7 Rounds: 60 sec AMRAP double unders 30 sec AMRAP squat jumps 30 sec […]

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