WOD/NEWS

• Wed.3.29.23

  Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load5 x 3 @ 65% WOD: Circuits: 4 Rounds, :45 work/:10 transition Circuit 1: Push ups Bicep curls Upright Rows Rest 1:00 Circuit 2 Strict Press Bent over row Mountain climbers Cooldown: Up/down dog x5; pigeon :45 ea

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• Mon.3.27.23

  Warmup: ROM, dynamic stretches:30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load5 x 5 @ 65 % WOD: 3 Rounds for time400m run12 Renegade Rows9 Burpees Cooldown: 3 x 1:00 plank, 1:00 restRoll and stretch

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• Wed.3.22.23

  Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees Strength:  Bent Over Row, de-load 5 x 3 @ 65% WOD: Circuits 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet Squats 10 more »

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• Mon.3.20.23

  Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

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• Wed.3.15.23

  Warmup: ROM, dynamic stretches, 10 pike push ups, 10 squats, 10 inchworms + pushup Strength: Strict Press 5 x 2 @ 85% 1RM WOD: 20:00 AMRAP 15 KB Swings 10 Wtd Step ups, ea. 5 Banded side steps, ea Cooldown: 5x Up/down dog; 1:00 pigeon, ea

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• Mon.3.13.23

  Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch

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• Wed.3.8.23

  Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks, 10 burpees Strength: Bench press 5 x 2 @ 85% WOD: 20:00 AMRAP 6 Lateral plank walks, each side 8 Single-leg walk out to push-up, alt 10 Renegade Rows, alt 12 Tricep kick backs Cooldown: stretch

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