WOD/NEWS

• Wed.10.5.22

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press 5 x 8 @ 75% WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

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• Mon.10.3.22

  Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 8 @ 75% WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

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• Sun.10.2.22

  Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB10 Box Jumps10 Renegade Rows, ea10 Alt. DB Snatch Cooldown: Roll out and stretch

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• Sat.10.1.22

  Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles)12 V-ups6 Burpees24 DU’s12 Shoulder Taps, ea6 Burpees24 DU’s12 Floor Wipers, etc6 Burpees Cooldown: Up/downdog x 5

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• Wed.9.28.22

  Warmup: ROM, dynamic stretches, 10 push-ups, 20 squats, 2:00 jump rope Strength: Bench Press5 x 8 @ 75% WOD: 2 rounds for time 1000m row 800m run Rest 2 mins between rounds Cooldown: roll out and stretch

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• Mon.9.26.22

  Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 8 @ 75% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

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• Sun.9.25.22

  Warmup: ROM, dynamic stretches, 15 banded or weighted good mornings, 30 sit ups, 30 Superman’s WOD: Circuits Circuit 1 – 4 Rounds 1:00 work/:30 rest AMRAP Glute Bridges (banded) or DB Hip thrustSit upsBulgarian Split squats (DB or KB)Supermans Rest 1:00 Circuit 2 – 4 Rounds 1:00/:30 Single leg Glute bridge, Left (weighted)Single leg Romanian more »

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