WODs

Monday 9.25.17

Monday 9.25.17

Skill: Pull-ups 3 x 10, every 2 minutes RULES: The most bands allowed are 2 purple. If you need more than 2 purple bands than you must use ring or trx rows. The goal is to establish a modification that is the most potent and will provide the most return on investment...

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Friday 9.22.17

Friday 9.22.17

How to adjust the rower monitor How to put the rower away Strength/Skill: Handstand Pushups, 5 x 5, every minute on the minute WOD: For Time 30/21 Bike cals 5 - 4 - 3 - 2 - 1: American KB swings (70/50) HSPUs 20/14 Bike cals 5 - 4 - 3 - 2 - 1: American swings (70/50)...

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Thursday 9.21.17

Thursday 9.21.17

How to adjust the rower monitor How to put the rower away Strength/Skill: 2-pause Clean Pause at the knee & pause at the hip/upper thigh, then clean the barbell 7 x 1, EMOM WOD: 4 Rounds In 3 minutes complete the following: 30 SSJ (1 for 1) 10 C2B Pullups (F.B. 7...

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Wednesday 9.20.17

Wednesday 9.20.17

How to adjust the rower monitor How to put the rower away Strength/Skill: Hollow Holds & Touch-and-Go Snatches Every 2 minutes for 3 rounds: 30 second Hollow Hold + 3 TNG Snatches @ 70% of 1RM WOD: Partner AMRAP, 28 minutes 30 Double Unders 20 Snatches (75/45) 10...

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Tuesday 9.19.17

Tuesday 9.19.17

How to adjust the rower monitor How to put the rower away HAPPY 4 YEAR ANNIVERSARY KYLE AND JODI Strength/Skill: S2O & Adjusting the monitor on the rower WOD: A lot Every 2 minutes for 3 rounds (6 mins total): 15/10 Row cals 5 S2Os @ 70% of 1RM rest 3 minutes 12...

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Monday 9.18.17

Monday 9.18.17

How to adjust the rower monitor How to put the rower away Strength/Skill: Back Squats, every 2 minutes 2 x 3 @ 80% of 1RM (minutes 0:00 - 2:00, 2:00 - 4:00) 2 x 2 @ 85% of 1RM (minutes 4:00 - 6:00, 6:00 - 8:00) 2 x 1 @ 90% of 1RM (minutes 8:00 - 10:00, 10:00 - 12:00)...

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Friday 9.15.17

Friday 9.15.17

How to put boxes away Happy Bday Cornelius Strength/Skill: Toe Drags/Weighted Step-ups Minute 1:  8 reps with left leg Minute 2:  8 reps with right leg Holding 2 KBs/DBs at sides Continue alternating legs each minute 4 sets each leg (8 total) WOD: 19 min AMRAP 15...

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Thursday 9.14.17

Thursday 9.14.17

Diana I - 2 year anniversary, Maritza Happy Bday How to put boxes away Strength/Skill: Snatch-grip Deadlifts, 5 x 6, every 90 seconds Use 1RM Snatch weight WOD: For Time Part 1)  21 - 15 - 9: Hang Snatches (95/65) Front Squats (95/65) 8 min cap rest 1 min at 9 min...

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Wednesday 9.13.17

Wednesday 9.13.17

How to put boxes away Strength/Skill: Power Clean, 6 x 2, every 90 seconds WOD: Partner Battle Part 1) Chipper Portion (scored part, for time): 10 Rope Climbs 75 BF Situps (20/14) 30 Power Cleans (165/105) Part 2) Transition Portion: 10/7 Bike Cals 15 HRPUs 25 min cap...

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Tuesday 9.12.17

Tuesday 9.12.17

Happy bday Allen B and Jenna H! How to put boxes away Strength/Skill: Back Squats, 4 x 6, 75%, every 2 minutes Perform 6 Back Squats at 75% of your 1 rep max every 2 minutes for 4 rounds WOD: 11 RFT 5 Right-hand KB/DB Overhead Walking Lunges (50/35) 5 Left-hand KB/DB...

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