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WOD WOD, November 30, 2022

WOD - Wed, Nov 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation4 min AMRAP of:10 good mornings10 alternating Cossack squats10 alternating Samson stretches DEADLIFT PROGRESSION5 deadlift  focus set up feet5 deadlift …
coach
November 29, 2022
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WOD WOD, November 29, 2022

WOD - Tue, Nov 29Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation5 min AMRAP of:5 single leg RDLs/side5 inch worm5 push ups5 lateral lunges/sideSQUAT THERAPY 1 set:5 wall squats1 set:10…
coach
November 28, 2022
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WOD WOD, November 28, 2022

WOD - Mon, Nov 28Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:7 up downs14 ground to overhead (10-15 lb plate)21 air squatsDB Snatch Cycling4 DB Hang Snatches (each…
coach
November 27, 2022
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WOD WOD, November 27, 2022

WOD - Sun, Nov 27Warm-upCoaches ChoiceMetcon (Time)4 Rounds for Time:400 M Run10 RT DB Snatches 5 RT DB Thrusters10 LT DB Snatches5 LT DB Thrusters10 Burpees*Sub Run for 400/500m Row, 800/1000 …
coach
November 26, 2022
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WOD WOD, November 26, 2022

WOD - Sat, Nov 26Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation4 sets (Junk Yard Dog):8 jumps around your partner8 jump over and crawl under your partner1 set:20 high…
coach
November 25, 2022
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WOD WOD, November 25, 2022

WOD - Fri, Nov 25Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:100-m row• Every meter the athletes are over or under 100-m is how many burpees they must…
coach
November 24, 2022
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WOD WOD, November 23, 2022

WOD - Wed, Nov 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 “T” push-ups5 lateral lunges/side5 DB/KB goblet squats5 DB/KB pause goblet squats– Increase load for the squats…
coach
November 22, 2022
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WOD WOD, November 22, 2022

WOD - Tue, Nov 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 5:00 clock:10 calf raises10 high knees in place10 alternating T-rotations in plank10 single-arm overhead arm circles/armSPECIFIC…
coach
November 21, 2022