WOD/NEWS

• Wed.9.22.21

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single 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.9.20.21

  Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat Warmup to 65% Work: 5×1 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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• Sat.9.18.21

  Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 supermans, 25 sit ups WOD: 20:00 AMRAP 15 Squats 15 Reverse Lunges, Left 15 Reverse Lunges, Right 15 Dips 15 Straight leg sit-ups Cool down: Stretch

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• Sat.9.11.21

  Warmup: ROM, dynamic stretches, 5 lunge w/twist, :30 handstand hold, 1:00 jump rope WOD: 20:00 AMRAP 3 handstand pushups (Seated DB press)5 Pullups (DB flies)7 Box jumps (step ups)10 Pistols, alt Ab circuit Cooldown: roll out and stretch

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• Wed.9.8.21

  Warmup: ROM, dynamic stretches, 10 of everything: Squats, HRPU, Slow Mountain Climbers, Sit ups, Supermans, Hollow rocks, Squat and Reach Strength: 5 x 8 Barbell Glute Bridge (:02 iso hold at the top) WOD: 20:00 AMRAP 9 KB Deadlift 15 Ball Slams/KB Thruster 21 Straight leg sit ups Cooldown: Roll out and stretch

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• Sat.9.4.21

  Warmup: ROM, dynamic stretches, 10 burpees, 15 squats, :30 Jumping jacks WOD: 4 rounds, 25 reps each squats tricep dips v-ups lunges, left leg plank shoulder taps lunges, right leg bicycle crunches mountain climbers glute bridges Cooldown: Roll out and stretch

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• Wed.9.1.21

  Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows Strength: Bent Over RowWarmup to 65% 5 x 1 build up to a heavy single WOD:Run 200m 5 rounds::30 max rep Alt one-arm KB Snatch, :30 rest Run 400m 5 rounds::30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; more »

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