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COMPETITION PROGRAMMING

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SATURDAY TEAM WOD 3/25/17

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WARM UP: 400 M. Run 10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges Then: Mobility SKILL: Warm up WOD movements. WOD: (Teams of 4) For Time 1K Team Row 10 Rope Climbs 800M. Team Run 8 Rope Climbs 75T2B 6 Rope Climbs 1K Team Row 4 […]
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“GEN” WOD 3/20/17

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WARM UP: 400 M. Run or Row  2 Rounds  10 Pass Throughs  10 Good Mornings  10 Clean Extensions  10 Clean Pulls  10 Front Squats  Then: Mobility  SKILL: 3 Rounds  10 Hollow Rocks  10 V-Ups  10 Tuck Ups  10 Sec. Hollow Hold  *Rest 1 Min. LIFT: Front Squat  3 @ 60% 3 @ 65% 3 @ […]
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SATURDAY TEAM WOD 3/18/17

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WARM UP: 100 Single Unders  10 Bumper Jacks 2″ 10 Bumper Jacks 4″ Then: 10 Y’s, T’s, and W’s  10 Reverse Flys  Then: 3 Rounds  10 Pass Throughs  10 Good Mornings  10 Front Squats  10 Push Press  Then: Mobility  LIFT: Warm up Thrusters  WOD: AMRAP 20 15 Ring Muscle Ups 50 Thrusters  (95/65) (75/55) (65/45) […]
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“800’S” WOD 3/16/17

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WARM UP: 400 M. Jog 10 High Knee Holds 10 Walking Flamingo’s 1o Toe Touches 10 Inch Worms 10 Lunges 10 Side Lunges (Each Side) Then: Mobilize WOD: “800’s” 4 x 800 M. Run *Rest 1:1 **Score equals total time. POST WOD: Adv. / Int = 3 x :60 Weighted Plank (45/35) Scaled = 3 […]
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“15.3 B” WOD 3/13/17

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WARM UP: 50 Single Unders  10 Bumper Jacks 2″ 10 Bumper Jacks 4″ Then: 10 Y’s, T’s, and W’s  10 Reverse Flys  Then: 2 Rounds  10 Pass Throughs  10 Good Mornings  10 Front Squats  10 Push Ups  Then: Mobility  SKILL: EMOM 8 ODD: ADV= 2 Muscle Ups + 2 Dips / INT= 7 Strict Dips […]
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