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Home / Monthly Archive for: "August 31st, 2017"

“NAVY” WOD 8/31/17

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WARM UP: 400 M. Run or Row 3 Rounds 10 Pass Throughs 10 Good Mornings 10 OHS 5 Inch Worms 10 Scorpions Then: Mobility SKILL: EMOM 12 MIN. 1: 7 Strict T2B MIN. 2: 20 V-Ups MIN. 3: 30 Sec. Hollow Hold LIFT: Dead Lift 21-15-9 *Rest 2 min. between rounds. **Find a weight you […]
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“MAD MAX” WOD 8/30/17

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WARM UP: 400 M. Run or Row 2 Rounds 10 Pass Throughs  10 Good Mornings  10 Front Squats  10 Clean Extensions 10 Clean Pulls Then: Mobility  SKILL: EMOM 7 ADV = 5 Deficit HSPU  INT = 5 Deficit Box Piked HSPU  BEG = 5 Box Piked HSPU w/ a 3 Sec. Negative. LIFT: Clean & […]
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“SKILL & POWER” WOD 8/29/17

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​ WARM UP: 400 M. Run 10 Walking Flamingos  10 Walking High Knee Holds  10 Walking Lunges  10 Inch Worms  10 Side Lunges 10 High Kicks Then: 10 Y’s, T’s, & W’s 10 Reverse Fly’s 10 Face Pulls Then: Mobility  SKILL / LIFT: Warm Up Movements  WOD: “SKILL & POWER” AMRAP 30 1-2-3-4-5-Etc. Ring Muscle […]
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