Squats
Pre-WOD Back Squats 5 x 3 WOD Cash-In: 500 meter row 5RRT of: 20 jumping squats 10 pull-ups Post-WOD ???
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Pre-WOD Snatch 5 x 3 WOD AMRAP for 10 minutes of: 30 DUs 15 power snatches 75/55 Post-WOD Mobility/stretching Be careful, don’t let this be you!
Read moreThrow Up, rinse and Repeat
Pre-WOD Strict Press 5 x 5 WOD 21-18-15-12-9-6-3 Burpees Kb swings 53/35 Post-WOD Tabata sit-ups
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Pre-WOD Clean and jerk 4 x 3 WOD AMRAP for 3 minutes of: 5 SDHP 75/55 10 bar hops 15 air squats Rest 2 min AMRAP for 4 minutes of: 5 SDHP 75/55 10 bar hops 15 air squats Rest 2 min AMRAP for 5 minutes of: 5 SDHP 75/55 10 bar hops 15 air
Read moreHowdy Partner
Pre-WOD Push jerk 5 x 2 AHAP WOD Partner WOD A. 30 Thruster (65#/95#) B. Rack hold A. 30 Knees-2-elbow B. Pull up hang A. 30 KB ground to overhead 53/35 B. Isometric squat hold A. 30 Pike sit ups B. Superman hold A.30 Box jumps 24/20 B. Plank...
Read moreCatch your Breath
Pre-WOD 3 position clean- floor,knees,hips 5×3 WOD 30-20-10 KB swings 53/35 Box jumps 24/20 Wallball 20/14 Post-WOD To be determined
Read morePlay Like a Champion Today
Pre-WOD Tempo back squats 5 x 3 WOD ” Play Like a Champion Today” 4RFT of: 15 plyo push-ups 20 Lateral bar hops 15 Cleans to Thrusters 95/65 Post-WOD To be determined Drew this one’s for you . Good luck tonight and roll-tide (...
Read moreJanee’s Baby Wod
Pre-WOD Take 15 minutes to find a 2 rm for a thruster WOD Partner up Cash-In: 50 Wallball 20/14 4 rounds of: 20 front squats 135/95 40 kb swings 53/35 40 jumping pull-ups Cash-out : 50 Wallball Break up the reps as needed. Only 1 person works at...
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