WOD

18
Jul

07.19.2018 WOD

A. Mobility & Warm-up B. Strength Thrusters 3-3-1-1-1 C. WOD 100 DB or KB Thrusters for time (35/25) To start each minute perform 5 Box...
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17
Jul

07.18.2018 WOD

A. Mobility B. Warm-up Coaches Choice C. WOD 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatch (even) / One arm-OH Lunge (odd)* Clapping push-ups (Rx lite: Hand release push-ups V-ups...
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15
Jul

07.16.2018 WOD

A. Mobility B. Warm-up Coach led dynamic stretch followed by 8-10 minutes working up to a moderately heavy DL. C. WOD 400m run 40 Wall...
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12
Jul

07.13.2018 WOD

A. Mobility & Warm-up B. Volume 7 muscle snatch (75/55) – even min 40 Double-unders or 20 attempts. No singles! – Odd min C. WOD...
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11
Jul

07.12.2018 WOD

A. Mobility B. Gymnastic skill work Tabata (half) alligator rolls: Halfway through the 20 seconds of work portion of tabata, do a half alligator roll...
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10
Jul

07.11.2018 WOD

A. Mobility B. Warm-up Coach led dynamic stretch, followed by Barbell warm-up C. WOD Teams of 2 400m run (I go, you go) Followed by...
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