WODs

Friday 9.8.17

Friday 9.8.17

Yomaira 3 year anniversary, Happy Bday Ryan L HOW TO: PUT JUMP ROPES AWAY Strength/Skill: Single-arm DB Shoulder to Overhead 3 x 5 each arm, every 2 minutes 3 rounds of 5 reps with each arm, every 2 minutes WOD: Pyramid, for time Run 3 laps 25 Ring Pushups 50...

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Thursday 9.7.17

Thursday 9.7.17

HOW TO: PUT JUMP ROPES AWAY KERRY K 2 YEAR ANNIVERSARY. RAJ BDAY Strength/Skill: Bench Press, 4 x 5, every 2 minutes 4 sets of 5 reps every 2 minutes Build up to a heavy set of 5 Coaches: If space is an issue use Floor Press. WOD: For Time - Intervals With 3 minutes...

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Wednesday 9.6.17

Wednesday 9.6.17

HOW TO: PUT JUMP ROPES AWAY Strength/Skill: Bike Intervals 3 rounds of 20/14 Bike Calories Rest 1 minute between rounds 2 minute cap on each round WOD: 20 min LADDER 5 Wall Balls (30/20) (10,15,20...) 30 Abmat situps (30 every round) 5 Pullups (10, 15, 20...) **Every...

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Tuesday 9.5.17

Tuesday 9.5.17

HOW TO: PUT JUMP ROPES AWAY Strength/Skill: Front Squats, 6 x 3 @ 75%, every 90 seconds 6 rounds of 3 Front Squats at 75% of your 1 rep max every 90 seconds WOD: 5 RFT 10, 8, 6, 4, 2 Squat Cleans @ 60% of 1RM Clean 50 Double Unders 10 T2B 15 min cap Round 1: 10 Squat...

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Friday 9.1.17

Friday 9.1.17

How to Set Up the TRX Rows Strength/Skill: Muscle Snatch 5 x 3, every 90 seconds 5 sets of 3 reps, every 90 seconds WOD: Intervals for time 4 RFT of: 15 HSPUs 15 Box Jumps (24/20) 15 OHS (95/65) (mod: Hip Snatch) Mandatory 90 seconds rest between each round. 3 min cap...

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Thursday 8.31.17

Thursday 8.31.17

Happy Bday Alyssa C How to Set Up the TRX Rows Strength/Skill: Deadlifts & Russian KB swings 3 Rounds NFT of: 3 Deadlift singles (not touch and go) @ 90% of 1 rep max 15 Russian swings 9 min cap WOD: 23 min AMRAP 100 Double Unders 20 Deadlifts (225/155) 50/35 Row...

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Wednesday 8.30.17

Wednesday 8.30.17

Strength/Skill: Strict Pullups & Toe Drag Every 2 Minutes complete one round of: 8 Strict Pullups 10 Left-leg Toe Drags 10 Right-leg Toe Drags Repeat 2 more times (total of 3 rounds) WOD: For Time With 20 minutes on the clock, Ready, Set, Go... Cash in:  Run 4...

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Tuesday 8.29.17

Tuesday 8.29.17

How to set up TRX Rows Strength/Skill: Clean & S2O Complex 1 Complex = 1 Power Clean + 1 S2O + 1 Hang Squat Clean + 1 S2O 4 rounds of 1 Complex, every 2 minutes record heaviest weight WOD: 21 - 15 - 9, for time: Burpee Broad Jumps, over a mat S2O (135/85) record...

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Monday 8.28.17

Monday 8.28.17

Strength/Skill: Back Squats, 3 x 1, every 2 minutes Find 1 rep max WOD: Partner Chipper 100 American KB swings (70/50) 100 HRPUs 100/70 Bike cals 100 T2B Relay style set up.  One partner working on the floor, the other off to the side.  When the partner working...

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