Warm Up: :30 Push up to down dog Active Samson Mountain climbers Soldier kicks Active Spider-Man Clapping jumping jacks Pigeon pose Supermans Barbell: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian deadlifts 5 front squats SWOD: On the 1:30 x 6 Sets: 1 Pausing Back Squat (3 Seconds in…
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Warm Up: 5 x Shuttle Runs (down and back) 2 Rounds: Bear Crawl (down) Broad jump (Back) Mobility: Chest Stretch – 1:00 each side WOD: Teams of 2: 12′ AMRAP: 12 x Alt DB Snatch (50/35) 12 x Box Jump Overs (24/20) 12 x 10 m shuttle run After burner: Double Tabata: 8′ Switch between…
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Veteran’s Day WOD tomorrow. Show up and do work in honor of those who’ve served.
Warm Up: 4 Rounds: 5 Shuttle Runs 1 Bear Crawl Barbell Warm Up: 5 good mornings 5 back squats 5 elbow rotations 5 strict press 5 Romanian dl 5 front squats SWOD: Deadlift Build to heavy 3 (clean grip) WOD: For Time: 5 Rounds: 12 x DL 9 x Hang Power Cleans 6 x Shoulder…
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Warm Up: :30 Active Samson Active Spider-Man Push up to down dog Soldier kicks Superman’s Hollow hold Air squats WOD: For Time 3 Rounds 75 x Double Unders (150 singles) 35 x Wall Balls 15 x Burpees Mobility: Hamstring – 1:00 each side Chest Stretch – 1:00 each side Pigeon Pose – 1:00 each side…
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Warm Up: 1 min Slow run Pigeon pose Push out to down dog :40 Moderate run Child’s pose Mountain climbers :20 Fast run Clapping Jumping jacks Mobility: Ankle Stretch – :45 Up dog – :45 WOD: 20′ AMRAP 400m Run 12 x Box Jumps (24/20) 21 x Sit Ups Xpress: 800m run 40 x Wall…
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Warm Up: 200m run Quad stretch Knee to chest Side lunges Walking Samson Walking Spider-Man 3 air squats + broad jump High knees Butt kicks SWOD: Strict Press Build to heavy 3 WOD: 5 Rounds: 10 x Strict Press (75/55) 20 x KB Swings (53/35) Xpress: 12′ AMRAP 60 x DUs (120 singles) 50 x…
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Warm Up: 30 Seconds PVC Pass Throughs Push-up to Down Dog Push-up Plank Hold (On Hands) PVC Hang Power Snatches Push-up to Down Dog Soldier Kicks PVC Power Snatches Push-up to Down Dog Shoulder Taps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5…
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Warm Up: 1:00 Easy run Pigeon pose Push up to down dog :40 Moderate run Active Samson Air squats :20 Fast run Active Spider-Man Soldier kicks WOD: 16′ AMRAP 300m run 18 x KB Snatches (53/35) 9 x Toes 2 Bar