WOD

Saturday 12/16/17

  Warmup: 3 rds 10 front leg swings/side 10 PVC dislocates 10 banded good mornings :30 high plank   Mobility: seated forward fold, 3 min   Power/strength: every 3:00 x 5 3 deadlifts @ 30X1   Metcon: for time w/partner 100 KB snatches, 24/16kg 100 H.R. pushups 100 box jump step downs, 24/20″ 100 T2B…

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December 16, 2017

Friday 12/15/17

  Warmup: 3 rds 10 quadruped hip extensions per side 5 muscle cleans 5 front squats 5 good mornings   Mobility: partner front rack stretch, 1 min/partner   Power/strength: EMOM 10 min 1 clean (full) + 2 front squats, build   Metcon: AMRAP 12 min 15 power cleans, 135/85lb 13 power cleans, 185/115lb 11 power…

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December 14, 2017

Wednesday 12/13/17

  Warmup: 3 min row, 3 rds: 10 underhand band pull aparts 10 band dislocates :30 high plank   Mobility: high band shoulder stretch, 2 min/side   Power/strength: EMOM 10 min 1 power clean + 1 push jerk + 1 split jerk   Metcon: AMRAP 18 min 10 HSPU 10 C2B pullups 50 DU’s 1…

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December 13, 2017

Tuesday 9/12/17

  Warmup: 3 rds 20 jumping jacks 10 banded side steps/side 10 PVC dislocates 10 PVC OHS   Mobility: samson stretch w/band distraction, 2 min/side   Power/strength: EMOM 10 min 1 snatch (full) + 2 OHS   Metcon: for max reps Tabata front squats, 135/95lb 2 min rest Tabata wall balls, 20/14lb to 10/9ft 2…

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December 12, 2017

12/11/17

  Warmup: 3 rds 20 DU’s 10 front leg swings/side 10 side leg swings/side 10 PVC dislocates   Mobility: front hip wall stretch, 2 min/side   Strength: every 3:00 x 5 3 back squats @ 30X1, building   Metcon: AMRAP 3:30 x 4 500m row Max effort burpee box jump overs *1:30 rest between rounds…

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December 11, 2017

Saturday 12/9/17

  Warmup: 3 rds 20 jumping jacks 10 front leg swings/side 10 side leg swings/side :30 high plank   Mobility: pigeon stretch, 2 min/side   Strength: every 3:00 x 5 5 deadlifts @ 30X1, build   Metcon: AMRAP 15 min w/partner 7 power cleans, 135/95lb 14 situps, anchored  *alternate full rounds    Cooldown: magic abs

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December 8, 2017

Friday 12/8/17

  Warmup: 3 rds 10 spider stretches 10 sumo squat to stand 10 PVC dislocates   Mobility: squat test w/kb, 2 min   Power/strength: EMOM 10 min  1 power clean + 1 hang clean + 1 front squat, build   Metcon: AMRAP 5:00 x 3 3, 6, 9, etc. OHS, 95/65lb 1, 2, 3, etc.…

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December 7, 2017

Wednesday 12/6/17

  Warmup: 3 rds: :10 AB sprint hard 5 muscle cleans 5 strict presses 5 good mornings   Mobility: low band shoulder stretch, 2 min/side   Power/strength: EMOM 10 min 1 power clean + 1 push press + 1 push jerk   Metcon: :30 on / :30 off x 30 min AB cal Row cal…

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December 5, 2017

Tuesday 12/5/17

  Warmup: 3 rds 20 jumping jacks 15 PVC OHS 10 pushups 5 strict pullups   Mobility: barbell/foam roller OH stretch, 2 min   Power/strength: EMOM 10 min 1 power snatch + 1 snatch + 1 OHS, build   Metcon: AMRAP 15 min 30 walking lunges 30 strict presses, 45/35lb 30 pullups   Cooldown: foam…

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December 4, 2017

Monday 12/4/17

  Warmup: 400m group jog, 3 rds: 20 jumping jacks 15 air squats 10 barbell good mornings   Mobility: hip opener series, 1 min/stretch   Strength: every 3:00 x 5 5 back squats @ 30X1, building   Metcon: 4 rds for consistency 200m run 10 burpee box jump overs, 24/20″ (facing) 20 unbroken alternating DB…

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December 3, 2017




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