WOD

• Wed.10.20.21

  Warmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 3 @ 85% WOD:AMRAP 20 minutes:30 Wall Balls200m Run10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders

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• Sun.10.17.21

  Warmup: ROM, Dynamic stretching, 1:00 each Squats, HRPU’s, Sit through, Glute bridge, burpees WOD: 20:00 AMRAP 20 Alt  DB Lunges 15 K2E 10 DB PP Cool down: Roll and stretch 

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• Wed.10.13.21

  Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 5 @ 80% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out

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• Mon.10.11.21

  Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 80%Work: 5 x 5 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

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• Sun.10.10.21

  Warmup: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit ups, 10 Flag Push ups, 10 Slow Mountain Climbers, 10 Pike Push ups, 10 Squat and reach, 20 banded Squat walk R then L For Time1 to 10 to 1 Reps (Pyramid with Multipliers) of:1 Burpee2 Mountain Climbers3 Sit-Ups Cooldown: Pigeon, Hamstring and more »

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