WOD

30
Jan

01.31.2015 WOD

A. Mobility B. Warm-up “Annie” with a twist 50-40-30-20-10 Double-unders Russian Twist C. WOD “LOB” 31 Kam Chancellor Burpees 29 Earl Thomas Clean & Jerk...
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28
Jan

01.29.2015 WOD

A. Mobility B. Warm-up 1 mile run Deadlift Warm-up 3 reps @65%, 3 @75%, 3 @85%. C. WOD Buy-in: 50 Cal row 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)...
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27
Jan

01.28.2015 WOD

A. Mobility B. Warm-up 50 Double-unders 12 Lunges 20 Sit-ups 2 rounds C. WOD “King’s 300” Teams of 2 25 Muscle-ups (Rx lite 50 C2B...
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26
Jan

01.27.2014 WOD

A. Mobility B. Warm-up 500m row 12 Kang Squat (blank bar) C. WOD (a) Strength “FS/BS Cycle” Week 3, Session 1 5 Sets of 4/8...
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25
Jan

01.26.2015 WOD

A. Mobility B. Warm-up 10 KB Swings 10 Push-ups 10 Air Squats 20 Mountain climbers 3 rounds C. WOD 3 Russell Wilson Squat Cleans (135/95)...
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23
Jan

01.24.2014 WOD

A. Mobility B. Warm-up “Coaches Choice” C. WOD 21 Power Snatch 95/65 21 Handstand Push-ups 21 Pull-ups 15 Overhead Squats 95/65 15 HSPU 15 Pull-ups...
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