Wod

WOD November 19, 2018

WOD November 19, 2018

MOVEMENTSHOP Barbell ComplexSTRENGTH5 Rounds Push Press x 7*rest 2 minutes between rounds3 RoundsDB Box Step Up x 6/sideRing Row Hold x 20 secondsIYTs x 4/each*rest 45 seconds after each movement if(window.strchfSettings === undefined) window.strchfSettings = {};...

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WOD November 17, 2018

WOD November 17, 2018

MOVEMENT3 RoundsWall Press Deadbug x 5/sideBird Dog x 8/sideAxis leopard Crawl x 1/directionCONDITIONINGAQAPRow x 50 calDouble Unders x 200Single Arm reverse Lunges x 100Assault Bike x 50 calFarmer Carry x 200 yardsHollow Hold x 100 secondsRow x 50 cal...

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WOD November 16, 2018

WOD November 16, 2018

MOVEMENTLeopard Crawl x 25 yards Forward & BackwardSTRENGTH3 RoundsDB Bench Press 8/sideAlternating Shoulder Taps x 5/sideHollow Band Pull-Aparts x 10*rest 45 seconds between each movement3 Rounds Single Leg RDL x 6/sideRing Rows x 12Ab Wheel Rollout x "Quality"...

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WOD November 15, 2018

WOD November 15, 2018

MOVEMENTBox Jumps - 3 x 5Agility LadderCONDITIONINGEMOM for 8 MinutesKB Swings x 10*rest 1 minuteEMOM for 6 MinutesShuttle Run x 75 yards*rest 1 minuteEMOM for 4 MinutesStanding Rotational MB Slams x 4/side*rest 1 minuteEMOM for 2 MinutesAssault Bike x 45...

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WOD November 14, 2018

WOD November 14, 2018

MOBILITYWrist PAILs/RAILsSKILLHandstand PracticeSTRENGTH5 RoundsHandstand Pushups x "Quality" Set*rest 2 minutes after each round3 RoundsSliding Hamstring CurlsSide Plank Powell Raise x 8/sideAlternating DB Bent Over Row x 8/side*rest 45 seconds between each movement...

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WOD November 13, 2018

WOD November 13, 2018

MOVEMENT3 RoundsHalf-Kneeling Pallof Press w/ pause x 3/sideGlute Bridge w/ Alternating Kick x 10/sidePushup w/ Alternating Knee Tuck x 3/sideCONDITIONING AMRAP in 20 Minutes"Cindy"Pullups x 5Pushups x 10Squats x 15MOBILITYLat Smash x 2 min/sideChest Smash x 2...

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WOD November 12, 2018

WOD November 12, 2018

MOVEMENTSHOP Barbell ComplexSTRENGTHEMOM Ladder (3 Rounds)Power Cleans x 2-3-5-Rest4 RoundsSled Push x 20 yardsStraight-Arm Hang x 30 seconds if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...

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WOD November 10, 2018

WOD November 10, 2018

MOVEMENTMovNat BalanceCONDITIONINGEMOM for 25 Minutes (10 seconds WORK/50 seconds REST)Assault BikeMB SlamsShuttle RunBattle RopesV-Ups if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...

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WOD November 9, 2018

WOD November 9, 2018

MOVEMENT3 RoundsBand Face Pull x 10Bottoms-Up Squat x 3/sideAlternating Shoulder Taps x 5/sideSTRENGTH5 Rounds Bench Press x 5 @32X1*rest 2 minutes and perform 5 Band Reverse Flies between each round3 RoundsBand Lat Pulldown x 10Split Squats x 8/sideTuck-Ups w/ pause...

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WOD November 8, 2018

WOD November 8, 2018

MOVEMENTAgility Ladder Drills3 RoundsBox Jumps x 3CONDITIONING5 RoundsRow x 20 calThrusters x 10FINISHER3 RoundsSliding Plank x 60 sec if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...

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