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4 ct mountain climbers'S ARCHIVE

  • Sat.7.13.19

    By CoachBo | In WOD | on July 12, 2019

    Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

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  • Mon.5.13.19

    By CoachBo | In WOD | on May 12, 2019

    Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 3 @ 80% WOD: 800m run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Then 800m run Cooldown: Stretch, roll out

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  • Sun.9.25.16

    By CoachBo | In WOD | on September 24, 2016

    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.6.28.14

    By CoachBo | In WOD | on June 27, 2014

    Warmup: ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WLC Participants, it’s show time!  End of challenge stats.  Take your measurements, etc.  and the workout: OFFICIAL WLC Workout Complete as many reps as possible (AMRAP) in 11 minutes of: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by more »

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  • Mon.12.23.13

    By CoachBo | In WOD | on December 22, 2013

    IFCF will be closed on Wednesday in celebration of Christmas. Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps WOD: MERRY CHRISTMAS! Roll the dice to see how many reps of each exercise you will perform M – Med Ball Clean (20/14#) E – Elbow to Knee R – more »

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