Wod

WOD September 22, 2018

WOD September 22, 2018

SKILLAgility LadderCONDITIONINGPartner AMRAP in 30 minutes (alternating rounds)Partner A: Farmer Carry x 50 yds + Front Loaded Carry x 50 ydsPartner B:...

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WOD September 21, 2018

WOD September 21, 2018

MOVEMENT SHOP Barbell ComplexSTRENGTHEMOM (3 Rounds)Power Clean x 1-2-3-Rest*rest 3 minutesEMOM (3 Rounds)Deadlift x 1-2-3-RestFINISHER3 RoundsAb Wheel Rollouts x "Quality...

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WOD September 20, 2018

WOD September 20, 2018

MOVEMENTMB Plyo Circuit (3 Rounds)MB OH Toss x 8MB Rotational Throws x 4/sideCONDITIONINGEMOM for 10 MinutesSled Drag x 25 yards*rest 1 minuteEMOM for 10 MinutesMB Slams x 8*rest 1 minuteEMOM for 10 MinutesAssault Bike x 10 sec*rest 1...

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WOD September 19, 2018

WOD September 19, 2018

MOVEMENT3 RoundsKickstand Squat x 5/sideKB Arm Bar x 5 breaths/sideKB Windmill x 5/sideSTRENGTH5 RoundsBent Over Rows x 8Hollow Body Single-Arm Floor Press x 6/side*rest 1 minute after each exercise3 RoundsTGU x 1/sideAnti-Rotation Deadbugs x 5/sideSliding Hamstring...

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WOD September 18, 2018

WOD September 18, 2018

MOVEMENTSquat Therapy (3 Rounds) Counterbalance Squat x 5Face the Wall Squat x 5Goblet Squat x 1 CONDITIONINGAQAP 21-15-9Thrusters1-Arm KB SwingsRow...

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WOD September 17, 2018

WOD September 17, 2018

MOVEMENT3 RoundsHalf Kneeling Pallof Pres x 3/sideGlute Bridge with Alternating Kick x 10/sidePushup with Alternating Knee Tuck x 3/sideSTRENGTH5 RoundsWeighted Chinups x 5*rest 2 minutes between rounds3 Rounds Leopard Crawl x 50 ydsPallof Press x 10/sideReverse Lunge...

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WOD September 15, 2018

WOD September 15, 2018

SKILLJump Rope PracticeCONDITIONINGE4MOM for 20 Minutes (5 Rounds)Row x 250mHandstand Pushups x 5Double Unders x 50COOLDOWNSteady State Bike or Row x 3...

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WOD September 14, 2018

WOD September 14, 2018

MOVEMENTSHOP Barbell ComplexSTRENGTH5 RoundsPower Cleans x 3*rest 2 minutes between rounds3 RoundsPause Goblet Squats x 7Pullups x "Quality Set"Band Good Mornings x 10*rest 45 seconds after each...

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WOD September 13, 2018

WOD September 13, 2018

MOVEMENTAgility Ladder DrillsCONDITIONINGE2MOM for 30 MinSled Push x 50 ydsAssault Bike x "Peak RPM"Battle Ropes x 20...

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WOD September 12, 2018

WOD September 12, 2018

MOVEMENT Squat Therapy (3 Rounds) Assisted Counterbalance Squats x 5 Face the Wall Squats x 5 Goblet Squat x 1 STRENGTH 5 Rounds Front Squat x 5 *Rest 2 minutes between rounds 3 Rounds Weighted Chinups x 6 Nordic Curls x "Quality Set" Reverse Crunches x 12 *Rest 45...

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