Tuesday WOD 07.18.17

Tuesday WOD 07.18.17

Tuesday WOD 07.18.17 WARM UP Joint Rotation Shoulder pass through warm up on movements WOD Run Conditioning 3 sets of: 100m sprint 100m easy run rest 1 minute between sets Gymnastics Conditioning 18 Deficit HSPU rest 1 min 15 Deficit HSPU rest...

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Thursday WOD 05.18.17

Thursday WOD 05.18.17

Thursday WOD 05.18.17 WARM UP Warm up on movements  WOD 3 reps EMOM x 5 minutes of bear complex @ 135/95 pounds 2 reps EMOM x 5 minutes of bear complex @ 185/125 pounds 1 rep EMOM of bear complex @ 185+ /125+ When you get to the single reps add 5...

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Mon WOD 05.15.17

Mon WOD 05.15.17

Mon WOD 05.15.17 WARM UP Joint Rotations Shoulder pass throughs Running Drills Warm up on movements WOD Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps Post rounds completed...

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Mon WOD 05.07.17

Mon WOD 05.07.17

Mon WOD 05.07.17 WARM UP Joint Rotations shoulder pass through EMOM 10min Odd: Run 50m Even: Ring dips/Box Jump overs Alternate between the two 5-10reps WOD 50 Ring dips for time then 50 Cal Row 50 Box Jump Overs (24/20″) 50 Wallballs...

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Tuesday WOD 05.02.17

Tuesday WOD 05.02.17

Tuesday WOD 05.02.17 WARM UP Joint Rotations Shoulder pass through 20 Burpee sprint WOD 50 Ring dips for time Then 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up Then Row 150m Run 100m 10 rounds Post each individual time Rest...

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