Warm Up: :30 Push up to down dog Active Samson Air squats Active dive bombers Active Spider-Man Squat Jumps Push up to down dog Clapping jumping jacks Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5 front squats WOD: 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute…
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Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunge Bear crawl Soldier kicks High knees Butt kicks SWOD: 2 Round: 10 x Scrap pulls 5 x Kip swings Then 5 x 5 strict pull ups WOD: 4 Rounds: 30 x 10m Shuttle Runs 30 x Box Jump Overs 30…
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Warmup Runs 200 Meter Easy Jog with Partner 400 Meter plate run with partner 200 Meter Easy Jog with Partner 2 Rounds x 30 Seconds Each: Glute Bridges Cossack Squats Mountain Climbers Hollow Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front…
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Surprise WOD! (There are double unders for those that need to know that info)
Warm Up: Warmup Run 400 Meter Easy Run 30 Seconds Push Up to down dog Slow Air Squats Hollow Hold Active dive bombers Air Squats with Arms Overhead Superman hold Push up to down dog Jumping Air Squats Straight Leg Sit-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press…
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Warm Up: Dynamic Warmup 20 Easy Shuttle Runs 10 Medicine Ball Deadlifts 15 Moderate Shuttle Runs 10 Medicine Ball Strict Presses 10 Faster Shuttle Runs 10 Medicine Ball Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats SWOD: Deadlift Build to heavy 5…
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Warm Up: 200m run Quad stretch Knee to chest Side lunge Soldier kicks Side shuffle Walking Samson Walking Spider-Man Bear crawl High knee Butt kicks Mobility: Pigeon Pose – 1:00 each side Child’s pose – 1:00 WOD: Teams of 2 20′ AMRAP 10 x Burpee Box Jumps (20/14) 20 x KB Swings (53/35) 30 x…
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Warm Up: 40 Seconds Easy Run Active Divebombers Click Here Alternating Box Step-ups Moderate run Active Samson + Air Squat Click Here Lateral Box Step-ups (40 Seconds Each Leg) Faster Run Glute Bridge Walkouts Click Here Broad Jumps Around Boxes WOD: For Time: 1000 Meter Run 75 Wall Balls (20/14) 50 Box Jump Overs (24/20)…
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Warm Up: 30 Seconds Push up to down dog Active Spidermans Mountain Climbers Squat Jumps Active Samson Slow Burpees Glute Bridges Single Leg Glute Bridges (30 Seconds Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Hang Power Clean…
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Warm Up: :30 Active Samson Push up to down dog Air squats Active Spider-Man Superman’s Pigeon pose Child’s pose WOD: For Time: 4 Rounds 400m run 20 x Alt KB Snatches (53/35) 20 x Goblet Squats (53/35) Mobility WOD: Chest Stretch – 1:30 each side Ankle Stretch (sitting on ankles with feet flat) – 2:00…
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