Sunday’s WOD

By maillard | November 3, 2019 | Comments Off on Sunday’s WOD

Warm Up 10 Wall Angels 10 1/2 Kneeling KB Bottom up press (per side) 10 Single Leg glute bridge (per side) Skill 3 rounds A 10 suitcase DL B 30s l hang or bent knee hang C 10 pike kb bottom up press WOD 4x2min amrap (1min rest between) 10 russian swings (70/53) 15 HR…

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Saturday’s WOD

By maillard | November 1, 2019 | Comments Off on Saturday’s WOD

L2 Run 1 Lap Then 3 Rounds of: 50 cal row 30 HSPU 50 V-Ups 30 C2B Run 1 Lap HARD CAP AT 45 All reps and calories are split in half, run is completed together L1 4 rds for time of 10 pull ups 8 Front squats 105/75 6 Dead Lift 250m row

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Friday’s WOD

By maillard | November 1, 2019 | Comments Off on Friday’s WOD

11/1 L2 Warm Up 2 Rounds 10 banded Gm 10 Wall Facing Squat 5 stiff leg box jump Skill Clean and Jerk 5 minutes to warm up Clean and Jerk WOD Open 20.4 30 Box Jump (24/20) 15 Clean and Jerk (any style)(95/65) 15 Clean and Jerk (135/85) 30 Box Jump 10 Clean and Jerk…

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Thursday’s WOD

By maillard | October 31, 2019 | Comments Off on Thursday’s WOD

10/31 L2 Warm Up 2 rounds 10 1 arm high pull 10 hamstring nerve glides 20s HS hold Skill NONE WOD AMRAP in 30 Min 50 Double Unders 15 Ring Rows 15 Single Arm Russian Swings (R)(35/26) 15 Strict Dips 15 Single Arm Russian Swings (L) 5 Wall Walks L1 “Diane” ish 21-15-9 Dead lift…

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Wednesday’s WOD

By maillard | October 29, 2019 | Comments Off on Wednesday’s WOD

10/30 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+ Power Jerk Every 75s for 7 Minutes 1 Push Press + 2 Power Jerks 80% of 1RM Push Press WOD For Time 100 Lateral Bar Burpees 3…

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Tuesday’s WOD

By maillard | October 29, 2019 | Comments Off on Tuesday’s WOD

10/29 L2 Skill: Kipping Pull Up Progression THEN Every 2 minutes for 5 minutes 1 Strict Pull Up+3 Kipping Pull Ups+ 2 Chest to bar **Add 1 strict pull up each successful round Scale to 1 foot jumping pull ups on box WOD Alt EMOM 14 ODD: Row For Calories EVEN: 5 Thrusters (105/70), 5…

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Monday’s WOD

By maillard | October 28, 2019 | Comments Off on Monday’s WOD

10/28 L2 Warm Up 2 Rounds 10 Single Leg Glute bridge (per side) 10 Angel Wings 5 Stiff Leg Box Jump Skill Touch and Go Power Clean EMOM for 7 Rounds 5 T&G power cleans 60% of 1RM Power Clean WOD AMRAP in 12 Minutes 20 Wall Balls 10 Burpees to a 6″ target 20…

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