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Home / Monthly Archive for: "May 19th, 2019"

“GOKU” WOD 5/20/19

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WARM UP: 50 Jump Rope Singles 10 Bumper Jacks 2″+ 4″ 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 Front Squats 5 Inch Worms + Scorpions Then: Mobility WIN LIFT: Front Squat w/ a 3 Sec. Pause 4 @ 65% 4 @ 70% 2 × 3 @ 75% *Pause for 3 Sec. […]
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SATURDAY TEAM WOD 5/18/19

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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 10 High Kicks Then: Mobility SKILL / LIFT: Warm up WOD Movements WOD: (Teams of 2) Running Clock: MIN. 0-5 Find a Team 1RM Thruster MIN. 5-20 Athlete A: Max Cal. Row Athlete […]
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