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WOD

Wednesday, October 16, 2019

A. 3 rounds for qualityRight Arm Turkish Get-Ups + Waiter Hold Alternating Reverse Lunges Left Arm Turkish Get-Ups + Waiter Hold Alternating Reverse Lunges B....
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Tuesday, October 15, 2019

A. 3 sets for quality;Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20 B. 5 rounds for time of:400 Meter Run10 Strict Pull-Ups

Monday, October 14, 2019

teams of 4: AMRAP 16 min: 1. assault bike cals max reps 2. situps 3. burpee box jump/step overs 4. rest

Thursday, October 10, 2019

A. (3 sets) for quality; 1. Kettlebell Sumo Deadlifts 2. Static dead hang 3. Plank B. AMRAP 8 minutes of: 8 Single-Arm Dumbbell Hang Clean...
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Wednesday, October 9, 2019

A. (3 sets) for quality; 1. Single Dumbbell Floor Press 2. DB bent over Row3. Hollow Rocks/Hold/tuck B. 3 rounds for time: 18 Dumbbell Push...
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Friday, October 4, 2019

A. Clean skill work 1. burgener warmup 2. muscle clean + front squat from; hip/knee/floor 3. power clean + front squat from; hip/knee/floor 4. full...
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Thursday, October 3, 2019

A. 3 sets of each for quality:8 Dumbbell Goblet Squats8 Hanging Med Ball Hamstring Curls10 Single Arm Dumbbell Row (Left)10 Single Arm Dumbbell Row (Right)...
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Wednesday, October 2, 2019

A. Double under skill work 1. bounding2. rotation mechanics 3. tempo/timing 4. put it all together B. Annie 50-40-30-20-10 reps for time double undersab-mat situps
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