WOD/NEWS

• Mon.4.12.21

  Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

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• Wed.4.7.21

  Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

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• Wed.4.5.21

  Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Cooldown: Rollout and stretch

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• Sat.4.4.21

  Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: Tabata: 8 Rounds – :20 work/:10 High Knee sprints Jump rope Then 2 rounds for time 20-15-10 each Crab Toe Taps, alt Plank windmill and toe taps Sit throughs, alt Cooldown: :30 each: cat/cow; […]

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• Wed.3.31.21

  Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1-2 @ 85% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

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• Mon.3.29.21

  Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 10 x 1-2 @ 85% WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie row Back squat (95-135#/65-95#) Ball slams Toe touches Hand Release Push-ups Cooldown: Roll out and stretch

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• Sun.3.28.21

  Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) 20 […]

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