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Thursday’s WOD

By maillard | October 3, 2019 | Comments Off on Thursday’s WOD

10/3L2 Warm Up 2 Rounds 10 Plank to Pike on Rower 10 Pike Push Ups 20s PVC Prayer Stretch Skill Headstand Progression 1×10 Walk to Tripod 1×10 tripod to parallel 1×10 parallel to extension 1×10 Kip to Plank 1×10 Kip to Vertical With Spotter WOD For TIme Run 1 Lap 3 Rounds of 12 Hang…

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Wednesday’s WOD

By maillard | October 2, 2019 | Comments Off on Wednesday’s WOD

10/2 L2 Warm Up 2 Rounds 10 Yoga Push Up 10 PVC Reverse Shoulder Extension 10 Ring Rows Skill Kipping Pull Up Progression WOD For TIme 3-6-9-12-15-12-9-6-3 Med Ball Squat Cleans (20/14) Med Ball Wall Toss Sit Up (20/14) Box Jumps (24/20) L1 Partner WOD 20 min AMRAP 40 lateral box step overs 40 box…

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Tuesday’s WOD

By maillard | October 1, 2019 | Comments Off on Tuesday’s WOD

10/1 L2 Warm Up 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill Front Squat E 90s for 5 Rounds (30s work/1min rest) 30s Max Reps Front (rest 1 min) @ 50% of 1RM WOD 4x3min AMRAP (Rest 1min Between rounds) 8 KB Squat Clean (R) (53/35)…

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Monday’s WOD

By maillard | September 29, 2019 | Comments Off on Monday’s WOD

9/30 L2 Warm Up 2 Rounds 10 Wall Angels 10 1/2 Kneeling KB Bottom up press (per side) 10 Single Leg glute bridge (per side) Skill Push Press A.) 8 minutes to work up to a heavy single (2 min rest) THEN B.) E 90s for 5 Rounds (30s work/1min rest) 30s Max Reps Push…

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Sunday’s Wod

By maillard | September 29, 2019 | Comments Off on Sunday’s Wod

9/29 2 rounds 10 banded gm 10 kang squats Skill RDL 3×10 work to a heavy set WOD AMRAP 12 10 Lateral bar burpees `10 OHS (75/55) 10 Situps

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Saturday’s WOD

By maillard | September 27, 2019 | Comments Off on Saturday’s WOD

9/28 L2 Warm Up 2 Rounds 10 Lateral Band Walks 10 Yoga Push Up 10 Plate OH Lunge (alternating) Skill NONE WOD For Time W/ partner Row 2500m 40 Hang Power Clean (115/75) 50 Box Jumps (24/20) 60 Wall Balls (20/14) Row 2000m 30 Hang Power Clean 40 Box Jumps 50 Wall Balls (20/14) Row…

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Friday’s WOD

By maillard | September 26, 2019 | Comments Off on Friday’s WOD

9/27 L2 Warm Up 2 Rounds 10 Plank to Pike on Rower 10 Pike Push Ups 20s PVC Prayer Stretch Skill Headstand Progression 2×10 Walk to Tripod 2×10 tripod to parallel 2×10 parallel to extension 2×10 Kip to Plank WOD 3 Rounds for TIme Run 1 Lap 20 Push Press (95/65) 15 V-ups 10 Pull…

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