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COMPETITION PROGRAMMING

Catch Up On Our WOD’S, Community News And Competitions

“DB NATE” WOD 1/22/20

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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 Then: Mobility WIN SKILL: 3 Sets (At a walking pace) 10 Bar Roll Outs 8e Single Leg Glute-Bridges 20 Weighed Sit Ups WOD: “DB NATE” AMRAP 20 2 […]
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SATURDAY TEAM WOD 1/18/20

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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) AMRAP 8 3-6-9-12 Etc… Bar Facing Burpees Pull Ups Thrusters (95/65) (75/55) Rest 3 Min. AMRAP 8 […]
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“FLEE” WOD 1/16/20

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WARM UP: 500 M. Row 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: “FLEE” AMRAP 25 45 Wall Balls (20/14) (16/10) 1K Row 30 Burpee Box Jump Pull Overs (30/24) (24/20) *Use your hands to jump over […]
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