Warmup Run 200 Meter Easy Jog 30 Seconds Plate Hops Air Squats Plate Ground to Overhead Active Samsons Plate Counterbalance Squats Deep Side Lunges SWOD: Full Snatch 1 rep max WOD: For Time: 200 Meter Run, 2 Full Snatches 200 Meter Run, 4 Full Snatches 200 Meter Run, 6 Full Snatches 200 Meter Run, 8…
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Warm Up: 30 Seconds Easy Run Push-up to Down Dog Moderate Run Flutter Kicks Faster Run Mountain Climbers Modified Barbell Warmup 5 Stiff Legged Deadlifts 5 Strict Press 5 Hang Power Cleans 5 Push Press 5 Power Cleans 5 Push Jerks WOD: 4 Rounds: 21 Wall Balls (20/14) 15 Toes to Bar 7 Power Clean…
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Warm Up: Easy Single Unders Plate Ground to Overhead PVC Pass Throughs Higher Single Unders Plate Counterbalance Squats PVC Pass Throughs Fast Single Unders Squats with Heels on Plate PVC Pass Throughs Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts…
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Warm Up: Line Drills 200m Run Quad Stretch Knee to Chest Solider Kicks Side Lunge Walking Samson Walking Spidermans 3 Air Squats + Broad Jump High Knees Butt Kickers Barbell Warmup 20 Seconds Good Mornings 20 Seconds Lateral Barbell Hops 20 Seconds Stiff Legged Deadlifts 20 Seconds Lateral Barbell Hips 20 Seconds Deadlifts WOD: 3…
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Warm Up: 1 Minute Active Spidermans 45 Seconds Air Squats 30 Seconds Stiff Legged Deadlifts 1 Minute Push-up to Down Dog 45 Seconds Straight Leg Reach to Air Squat 30 Seconds Elbow Rotations 1 Minute Soldier Kicks 45 Seconds Jumping Air Squats 30 Seconds Hang Power Cleans Mobility: Front Rack Stretch – 1:00 WOD: 5…
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Warm Up: 30 Seconds Single Unders Down Dog Soldier Kicks Single Unders Push-up to Down Dog Single Unders Air Squats Mobility: Couch Stretch – 1:00 Ankle Mobility w/ wall – :30 each side WOD: 100 Double Unders, 50 Wall Balls (20/14), 200 Meter Run 80 Double Unders, 40 Wall Balls (20/14), 200 Meter Run 60…
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Warm Up: 30 Seconds Active Spidermans Box Step-ups Active Samson Box Step-ups Air Squats Box Step-ups 2 Rounds 30 Seconds: PVC Overhead Squats PVC Sotts Press Snatch Barbell Warmup 5 Stiff Legged Snatch Grip Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats Mobility: Child’s Pose on Box – 1:00 WOD: 15-12-9: Power Snatch (95/65) Box…
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Warm Up: 30 Seconds Easy Run Active Samson Moderate Run Active Spidermans Faster Run Air Squats WOD: 3 Rounds: 24 x Pull Ups 21 x Wall Balls (20/14) 18 x Alt KB Snatch (53/35) 15 x Ab Mat Burpees Xpress: For Time 18′ Time Cap 50 x Cal Row 10 x Burpee Box Jump Overs…
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Warm Up: Line Drills Walking Samson Walking Spider-Man Bear Crawl Soldier Kicks 3 Air Squats + Broad Jump Side Lunge Barbell: 5 good mornings 5 back squats 5 Strict press 5 muscle Snatches 5 OHS Mobility: PVC Pass Thrus – 1:00 Warrior Stretch – :30 each side SWOD: Hang Squat Snatch Build to heavy double…
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Hey guys, Just FYI for everyone, had some plumbing issues at the box today and as a result both bathrooms are out of order. Have a plumber scheduled to come tomorrow to resolve all issues. I’m so sorry for the inconvenience. Warm Up: 30 Seconds: Easy Jog Quad Stretch Knees to Chest Mountain Climbers Moderate…
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