Blog2018-09-09T03:04:43+00:00

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WOD

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Core Work EMOM 9 1 - 1x45s Deadbug Hold 2 - 1x15 Side Plank Rotation 3 - 1x15 Side Plank Rotation Partner WOD Do movements in order and split them evenly, but sets/reps is up [...]

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Skill Practice - 10 Minutes Toes to Bar A1 2x10 Hanging Arch to Hollow A2 2x20 Seated Pike Pulse or 2x20/leg Seated Single Leg Pike Pulse WOD 20 Minute AMRAP 8 DL (225/155) 12 Toes [...]

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Strength A1 Power Snatch 3-2-1-1-1 A2 PVC Pass Through 3x10 *Inch grip closer over reps and sets. Partner can assist through sticking points! WOD 2 Rounds for Time 25 Wall Balls (20/14) 20 Side Shuffles [...]

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Skill A1 - Handstand Kick Up Drill 4x5 *Hold top for a few seconds A2 - Straddle Plate Front Raise 4x10 *Most should do 10# plate Old City Benchmark "Ghost" 6 Rounds 1 Minute Max [...]

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Strength A1 Strict Dip 4x5 @ Weight 4x5+ @ Strict 4x8+ w/Band 4x5 Negatives (most preferable if you can't do dips.) A2 DB Bent Over Row 4x10 - Heavy WOD AMRAP 11 5 Push Press [...]

080524

Squat Mobility Circuit 1 - Paleo Chair 2x45-60s 2 - Banded Lateral Monster Walk 2x10 steps/direction 3 - Frog Pose - 2x45-60s Strength Meets WOD "Shorter Religion" 4 Rounds Max Reps Back Squat (155/105) 7 [...]

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