Open Wod 11.6
February 5, 2016
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WARM-UP: 400 M Row Fence Drills 3 Rds: Cindy 5 Pullups 10 push ups 15 Air Squats SKILL: Tabata 8 Rds of each: Air Squat Push Up Sit Up WOD:
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Lets Lift Heavy Things
February 4, 2016
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WARM-UP: PVC Warm Up WOD: 24 Min: Min 1-8 Build to Heavy OHSQ Min 9-16: Build to Heavy Push Press Min 17-24: Build To Heavy Back Squat Cash out: 100
Man Makers
February 3, 2016
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WARM-UP: 200M run 2 Rds: 20 Jumping jacks 20 Seal jumps 20 Banded Pull aparts 15 Air Squats 10 SLSU SKILL: 3×5 Dumbbell Man Makers WOD: Waterfall Style Teams of
Run With The Wind
February 2, 2016
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WARM-UP: Plyos 400 M Run *Calf Stretch on Wall: 3 x :10 each side SKILL: For Time: 200M Run 400M Run 600M Run 400M Run 200M Run rest 1/1 WOD:
Happy February!
February 1, 2016
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WARM-UP: 400m Run :30 Drills X 2 Squat holds Wall squats R lunge to instep L lunge to instep Arm circles Bar hang SKILL: 10 Minute EMOM Odd: 5 backsquats
Last day of January
January 31, 2016
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WARM-UP: 200m Run Outdoor plyos SKILL: 2 Rounds: 1:00 Glute bridge hold 20 Pelvic tilts :30 Glute bridge hold- R 10 Pelvic tilts- R :30 Glute bridge hold- L 10
Come Clean With Us
January 29, 2016
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WARM-UP: 2 Rounds :30 Drills Jumping Jacks Lunges Arm circles (F/B for :15) Bar hang Handstand hold Push-ups Squats 1:00 Stretch BB warm up SKILL: 12 Min to find Max
Today, We Work
January 28, 2016
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WARM-UP: 200m Run 1 set fence drills 3X 10 Wall squats 10 Pull ups 10 Push ups SKILL: 5:00 Group stretch WOD: For Time (30:00) 1000m Row (5:00 cut) 50
Junk Yard Dog
January 27, 2016
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WARM-UP: 250 Row 10 LHPU 10 SLSU 10 Inch worms X 2 SKILL: 2 Rounds of Junk Yard Dog WOD: 25 min EMOM Min 1: 10-15 Cal rower Min 2:
