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Home / Monthly Archive for: "December 22nd, 2019"

“CLU” WOD 12/23/19

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WARM UP: 400 M. Run 2 Rounds 10 Lunge w/ Pass Through 10 Good Mornings 10 Front Squat 10 Clean Extension Then: Mobility WIN SKILL: EMOM 9 MIN. 1: 50 Double Unders MIN. 2: 30 Sec. Weighted Wall Sit (Double KB) MIN. 3: 1 Legless Rope Climb LIFT: Thruster 10 x 1 *Build to a […]
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SATURDAY TEAM WOD 12/21/19

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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) AMARAP 8 40 Double Unders (Each at same time) 20 Push Press (95/65) 20 Front Squats 10 […]
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“ZANGIEF” WOD 12/20/19

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WARM UP: 400 M. Row or Run 10 Swimmers 10 Wall Slides 10 Wall Facing OHS 2 Rounds 10 Pass Through 10 Good Mornings 10 Front Squat 10 Clean Extension Then: Mobility WIN SKILL: 3 Sets 8e Shoulder Taps 20 Sec. Elevated Hollow Hold Then: 3 x 25 Ft. Handstand Walk LIFT: Clean Pathway Complex […]
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