WOD

22
Nov

11.22.2014 WOD

A. Mobility B.  Warm-up 800m run Followed by 3 rounds of “Cindy” C.  WOD 100 Double-unders 21 Thrusters (95/65) 21 Toes-to-bar 100 Double-unders 15 Thrusters...
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21
Nov

11.21.2014 WOD

A.  Mobility B. Warm-up 10 Toes-to-bar 20 Lunges 10 Push-ups C.  Super Squats Day 9 D. WOD 21-15-9 Deadlift (225/155) Box jump-over
20
Nov

11.20.2014 WOD

A. Mobility B. Warm-up 5 Wall Walks 10 Thrusters (45/35) 10 Good Mornings 3 rounds C. Strength Bench Press 7-7-7-7-7 D. WOD 1000m Row 60...
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19
Nov

11.19.2014 WOD

A. Mobility B. Warm-up 300m row 40 sit-ups 300m row 30 sit-ups 300m row 20 sit-ups C. WOD Teams of 2 100 Double-unders 80 Alternating...
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7
Nov

11.13.2014 WOD

A. Mobility B. Warm-up 10 Good Mornings 10 Overhead Squats 20 Lunges 3 rounds C. Strength Deadlift 4-4-4-4-4 D. Met-Con “2 Minute Challenge” Box Jumps...
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26
Sep

09.26.2014 WOD

A.  Mobility B.  Warm-up: With a PVC perform the following: 200m run 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds C.  WOD...
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