Wod

WOD July 22, 2019

WOD July 22, 2019

MOVEMENTGot My Mind on My Knee3 RoundsReverse Lunge w/ RNT x 6/sideSingle-Leg Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBulgarian Split Squat x 5/side*rest 2 minutesACCESSORY WORK3 RoundsSplit-Stance KB Deadlifts x...

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WOD July 20, 2019

WOD July 20, 2019

MOVEMENTHurdle Progression (Jumps)Box Jump x 5Hurdle Jump w/Stick x 5Hurdle Jump w/ mini Bounce x 5Hurdle Jump Continuous x 5*rest 45 sec between setsCONDITIONINGE2MOM for 16 (8 Rounds)Round 1: Assault Bike x Peak RPMRound 2: Run x 100 ydsAMRAP in 10 Minutes Thrusters...

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WOD July 19, 2019

WOD July 19, 2019

MOVEMENTSEQUENCE #53 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"STRENGTHEMOM for 15Minute 1: Pull-ups x 5Minute 2: DB Floor Press x 10Minute 3: RestACCESSORY WORK3 RoundsRNT Split Squat Hold x 40 sec/sideSliding...

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WOD July 18, 2019

WOD July 18, 2019

MOVEMENTSprint Drills 1 Rounds Isometric Marching x 4 x 5 sec/sideWall March x 10/sideWall March Switch x 4/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling Accelerations x 3/side x 10 ydsCONDITIONINGEMOM for 10 Minutes Minute 1: MB Slams x 10Minute 2: DB Snatch x...

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WOD July 17, 2019

WOD July 17, 2019

SKILLSHOP Barbell Complex2 RoundsRound 1 - PVC Round 2 - Empty BarbellSTRENGTHEMOM Ladder3 x 2-3-5-RestHang Power Cleans*Rest 3 minDeadlifts3 x 2-3-5-Rest (27 min)

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WOD July 16, 2019

WOD July 16, 2019

MOVEMENT SEQUENCE #63 RoundsTall Kneeling Face Pulls x 10Chest Smash x 1 min/side Wall Slides with Lift Off x 10CONDITIONINGIsometric for 10 sec then 20 sec Movement EMOM for 6Isometric: Air Squat HoldMovement: Wall Balls*Rest 1 min EMOM for 6Isometric: Push-up...

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WOD July 15, 2019

WOD July 15, 2019

MOVEMENT3 RoundsCounterbalance Squat + Shoulder Raise x 5Cook Hip Lift x 5/sideBottoms Up Press x 5/sideSTRENGTHARMOR BUILDING KB COMPLEXEMOM for 24Minute 1: 2 Cleans + 1 Press + 3 SquatsMinute 2: 10 KB SwingsMinute 3: Rest FINISHER1 RoundFront Plank x 1 minSide Plank...

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WOD July 13, 2019

WOD July 13, 2019

STRENGTH5 RoundsHandstand Pushups x 5Farmers Carry x 50 ydsSliding Eccentric Hamstring Curl x 3 @ 51X1Row x 100m *OR* Bike x "Peak RPM's"Pike Liftoffs x 5 w/ pause*rest 45 sec after each exercise*rest 2 min after each round

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WOD July 12, 2019

WOD July 12, 2019

MOVEMENTCone Drills (Mixed)Square Locomotion x 2/directionX-Drill x 4Crawling Square Drill x 2Star Drill x 4Cone Drills (Clock)Balance Reach x 1/sidePlank Reach x 1/sideSingle Leg Hop x 1/sideCONDITIONINGAMRAP in 5 minDouble KB Thrusters x 8Row or Bike x 10 calsV-ups...

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WOD July 11, 2019

WOD July 11, 2019

SKILLSHOP Barbell ComplexSTRENGTH5 Rounds Hang Power Clean x 3*rest 2 minutesACCESSORY WORK3 RoundsFilly Press x 5/sideSplit Squat x 5/sideDB Row x 8/side*rest 45 sec after each exercise

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