WOD/NEWS

• Mon.11.23.20

  Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 5 x 3 Moderately Heavy WOD: “Nicole” 20:00 AMRAP 400m run Max Pullups (Modifications: Back bend push ups, Renegade rows, DB Bent over row or Pike Push ups) Cooldown: Roll out and stretch

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• Sun.11.22.20

  Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks WOD: For time As you go down the list, you also come back up. 1 HSPU 2 broad jumps 3 v-ups 4 jumping lunges 5 glute bridges 6 jumping knee tucks 7 push-ups 8 abmat sit-ups 9 inchworms 10 sprawls 11 dips 12 […]

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• Sat.11.21.20

  Warmup:  ROM drills, dynamic stretches, 30 sec Jumping jacks, high knees, butt kicks WOD: “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Roll and stretch

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• Wed.11.18.20

  Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Strict Press 5 x 3 Moderately Heavy WOD: 20:00 AMRAP 200m Run 10 DB Gainers 10 DB Front Squats 10 DB Push Press 10 DB Side Bends Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

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• Mon.11.16.20

  Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Back Squat 5 x 3 Moderately Heavy WOD: 5 Rounds 20 Chest high KB Swings 20 Lunges, Right 20 Tuck Ups 20 Lunges, Left Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

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• Sun.11.15.20

  Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups WOD: For Time: 100 Sit-Ups 90 Dumbbell Suitcase Deadlifts (50/35 lb) 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Dips 40 Dumbbell Goblet Thrusters (50/35 lb) 30 Alternating Crab […]

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• Sat.11.14.20

  Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

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