WOD/NEWS

• Wed.9.28.16

  Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and […]

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• Mon.9.26.16

  Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 90% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: […]

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• Sun.9.25.16

  Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: Amrap in 27 mins of 27 of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats Pushups

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• Sat.9.24.16

  Warmup: ROM drills, dynamic stretches, 30 sec handstand hold, 15 jumping squats, 15 inchworms, 200m run WOD AMRAP in 20 5 handstand push ups 10 SDHP’s 400m run Then core: total of 100 GHD sit ups and back extensions. Break it up however you need, till you reach the combined total of 100 reps Cooldown: […]

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• Fri.9.23.16

  Warmup: ROM, dynamic stretches, 15 strict press with PVC, 10 dips, 5 handstand push-ups WOD: Finish one round before moving onto the next movement 10 sets of 10 Push Press @ 65% 10 sets of 10 Bench Rows @ 65% 10 sets of 10 Dips (Box, elevated, or ring) When finished 30 GHD sit-ups, 30 […]

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• Wed.9.21.16

  Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/5 @ 40/50/60% 1 RM 3/3/3 @ 70/80/90% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, […]

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• Mon.9.19.16

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: work up to 85% of your 1 RM Work: 10 x 3 with 60-90 seconds of rest between sets WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, […]

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