Thursday 4.9.20

Thursday 4.9.20

  • Category: WOD
  • Published: April 8, 2020

WOD: 20-18-16-14-10 Kettlebell or DB Swing Push Ups Goblet Squat Cash Out: 5 Sets not for time: 10/10 Bulgarian Split Squats weighted if possible

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Wednesday 4.8.20

Wednesday 4.8.20

  • Category: WOD
  • Published: April 7, 2020

Accessory Work Warm Up: 3 Sets, Not for Score: :30s Single Arm Russian Swings (left) :30s Single Arm Overhead Hold (left) :30s Single Arm Russian Swings (right) :30s Single Arm Overhead Hold (right) Rest as needed between sets. WOD: 5 Rounds 100 Double Unders 12/12 Dumbbell Deadlifts 9/9 Dumbbell Hang Cleans 6/6 Dumbbell Shoulder 2 ...

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Tuesday 4.7.20

Tuesday 4.7.20

  • Category: WOD
  • Published: April 6, 2020

Midline Warm Up: 1 Min Hollow Rocks 1 min Dead bugs 1 Min Bicycle Abs 1 Min Plank Repeat with 30s *There is no built in rest. Take rest only when you need to.WOD WOD: 100 Single Arm Dumbbell Thrusters – Every minute starting at 3,2,1 go….5 Burpees · Switch hands every 5 Reps Extra ...

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Shirt Order: Get them while they last!

Shirt Order: Get them while they last!

  • Category: WOD
  • Published: April 5, 2020

Here is the link to the order form  

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Monday 4.6.20

Monday 4.6.20

  • Category: WOD
  • Published: April 5, 2020

Warm Up 400m Jog (or 2 minute bike or row) 5 Inchcrawls 10 Russian Swing s(eye level) 200m Jog  (or 2 minute bike or row) 10 Alternating Body Weight Lunges 5 Inchcrawls 10 Full Kettlebell Swings 10 Weighted Lunges WOD  800m run 40 Kettlebell or Dumbbell Swings   40 Weighted Lunges 600M Run 30 Kettlebell or Dumbbell Swings 30 Weighted ...

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Sunday Funday 4.5.20

Sunday Funday 4.5.20

  • Category: WOD
  • Published: April 4, 2020

WOD 14 hang squat cleans with bar or 7/7 dumbbell hang squat cleans 250ft heavy carry 8 shoulder to ground heavy object 100 dubs- 200 singles 10 hang squat cleans or 5/5 dumbbell hang squat cleans 150 ft heavy carry 6 shoulder to ground heavy object 80 dubs-160 singles 8 hang squat cleans or 4/4 dumbbells hang squat ...

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Saturday 4.4.20

Saturday 4.4.20

  • Category: WOD
  • Published: April 3, 2020

Warm Up: 2 Rounds 200m Jog 20 Knucle Drags 4 Alternating DB Snatches WOD: 10 Rounds: 10 Alternating DB Snatches 100m Sprint 10 Burpees 1 1/2 minute Rest Cash Out: 2 Rounds: 25 / 25 Calf Raises Holding DB 25 Russian Twists using same DB

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Friday 4.3.20

Friday 4.3.20

  • Category: WOD
  • Published: April 2, 2020

Warm Up Accessory Work: 3 Rounds: 50 Steps Single Arm OH DB Walk Right 50 Steps Single Arm OH DB Walk Left 10/ 10 Bent-Over DB Row WOD: 15 minute AMRAP 6/6 Single Arm Dumbbell Jerks 6/6 Alternating Leg V-Ups 30 Double Unders Cash Out: 100 Alternating Single DB Step Ups – Every minute on ...

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Thursday 4.2.20

Thursday 4.2.20

  • Category: WOD
  • Published: April 1, 2020

Warm-Up 2 Sets 200m Run 15 Knuckle DragsVideo WOD: AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run 40 Air Squats + 400m Run Continue to add 10 Squats per Round Core Cash Out: In 2 minutes Complete 50 Hollow Rocks And in the ...

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Wednesday 4.1.20

Wednesday 4.1.20

  • Category: WOD
  • Published: March 31, 2020

Warm Up: 3 Sets 1 Minute Jog In Place 10 Air Squats 10 Deadbugs WOD: On the 5:00 x 6 Rounds: 5/5 Single DB Thrusters 400m Run 100m Single DB Farmer Carry or odd object carry

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