Tuesday, June 19 WOD

Tuesday, June 19 WOD

Room 1 Warmup: 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 Buy-In: 5 Sets: 3 Deadlift- building 5% heavier than last week WOD: 5 Rounds for time: 10 Shoulder to OH @95/65# 10 pull […]

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Monday, June 18 WOD

Monday, June 18 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: 5 Sets: 3 Strict Press- building 5% heavier than last week WOD: 12:00 AMRAP: […]

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Sunday, June 17 WOD

Sunday, June 17 WOD

WOD: Teams of 2 must complete the following: 3K row 100 kb swings @55/35# 1.5 mile run switching every 200m 50 burpees

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Saturday, June 16 WOD

Saturday, June 16 WOD

WOD: Teams of 2 100 Thrusters @95/65# 80 HPC @95/65# 60 hand release push ups 40 synchronized weighted abmat sit ups @20/14# med ball 1500m row *partners can break the reps up any way they want but must complete the 40 sit ups together

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Friday, June 15 WOD

Friday, June 15 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: 3 Sets 8 Back Squats @60% WOD: 3 Rounds for time: 15 T2B 20 burpee box jumps @24/20″

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Thursday, June 14 WOD

Thursday, June 14 WOD

Room 2 Warmup: 1 Round CFA Warmup 2:00 Shoulder Mobility *coaches Choice 1:00 Wrist Warmup Buy-In: 8:00 EMOM: Push Jerk x 1 rep WOD: 10 Rounds for time: 1 legless rope climb or 5 ring rows 5 HSPU OR 5 Db shoulder to Overhead (50/35) 200m run

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Wednesday, June 13 WOD

Wednesday, June 13 WOD

Room 2 Warmup: 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 Buy-In: 5 Sets: 3 Deadlift, building over each set WOD: 5 Rounds for time: 20 wall balls (20/14) 20 kb swings (1.5/1pd)

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Tuesday, June 12 WOD

Tuesday, June 12 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: 5 Sets: 3 Strict Press, building over each set WOD: 18:00 AMRAP: 10 Power […]

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Monday, June 11 WOD

Monday, June 11 WOD

Room 1 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 200m Run Buy-In: 4 Sets: Db bulgarian split squats x 8/leg AMRAP Strict pull up WOD: 5 Rounds, 3:00 AMRAP: 5 T2B 10 DB plank row (5 per arm) […]

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Sunday, June 10 WOD

Sunday, June 10 WOD

WOD: Teams of 2 1 mile run (broken up in 400s) 60 DB power Snatch @70/50# – switching every 5 reps 1 mile run completed together

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