WOD/NEWS

• Wed.12.4.19

  Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar, 25 Hand release pushups, 25 sit-ups 15 Push Press with PVC Strength: Strict Press, 10 x 3 @ 75% WOD: 20 min AMRAP 15 Box Jumps 15 Back Squats (95/65#) 500m Row Cooldown:  mobilize shoulders with banded stretches and lacrosse ball.

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• Mon.12.2.19

  Warmup: ROM, dynamic stretches, 30 jumping jacks, 20 squats, 20 plank shoulder taps Strength: Back Squat 10 x 3 @ 80% WOD: 20:00 AMRAP 30 Double Unders 20 lateral lunges, alt 10 Sit through, alt Cooldown: Roll and stretch

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• Sun.12.1.19

  Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 GHD Sit ups 800m run 25 Squats Cooldown: Roll out and stretch

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• Mon.11.25.19

  Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press 10 x 3 @ 75% 1RM with :60-:90 rest WOD: 25:00 AMRAP 10 Wall Balls 10 Flag Push ups 10 OH Lunges, alt 10 KB Swings 10 Box Jumps 200m run Cooldown: […]

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• Sun.11.24.18

  Warmup: ROM, dynamic stretches, 40 ball slams WOD: 3 rounds Run 400m 50x Goblet Squats Run 400m 40x Side step KB swings Run 400m 30x KB swings Run 400m 20x Bent-over rows Run 400m 10x Burpees Cooldown: roll out and stretch

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• Wed.11.20.19

  Warmup: ROM, Dynamic stretches, 1:00 each – Jumping jacks, Air squats, Flag pushup, Hollow Hold, Arch Hold Strength: Deadlift 10 x 3 @ 75% :60-:90 rest WOD: 20:00 AMRAP 4 Dumbbell Thrusters (30/20#) 6 Toes to Bar 12 Double unders (24 Single Unders) Cooldown: :45 each/side Quad stretch Side angle Sleeper stretch

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• Sun.11.17.19

  Warmup: ROM drills, dynamic stretches 500m Row or 400m Run WOD: 2 min plank 45 sec side plank, each side 20 Pull-ups 20 WTD sit ups (at least 10#) 20 dive bombers 40 cal row 40 hand release push-ups 40 GHD Back extensions 60 leg levers 60 arm haulers 60 knees to elbows in side […]

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