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Home / Monthly Archive for: "May 23rd, 2019"

“MEGATRON” WOD 5/24/19

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WARM UP: 400 M. Row or Run 10 Y’s, T’s, & W’s 10 Reverse Fly’s 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 OHS 10 Clean Extension Then: Mobility WIN SKILL: 3 Sets 100 Ft. Farmers Carry (70/53×2) 2 Rope Climbs *Adv: Legless. LIFT: Back Squat w/ a 3 Sec. Pause 4 […]
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“POWER & GRACE” WOD 5/22/19

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WARM UP: 400 M. Row or Run 10 Walking High Knee Holds 10 Walking Flamingo’s 10 Walking Lunges 10 Inch Worms 10 Side Lunges 10 High Kicks Then: Mobility WIN & FIT: WOD: “POWER & GRACE” AMRAP 25 1-2-3-4-5-Etc. Bar Muscle Up Box Prowler Push KB Snatch (53/35) (44/26) *200 M. Run before each round. […]
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