Wod

WOD August 10, 2019

WOD August 10, 2019

STRENGTH5 RoundsSled March x 25 yardsRing Rows x 12Single-Leg RDL x 8/sideBottoms-Up KB Press x 5/sideAssault Bike x "Peak RPM's"*rest 45 sec after each exercise*rest 2 min after each round

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WOD August 9, 2019

WOD August 9, 2019

MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3MOVEMENTSprint Drills 1 RoundIsometric MarchingWall March x 10/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling Accelerations x 3/side x 10 ydsCONDITIONINGEvery 5...

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WOD August 8, 2019

WOD August 8, 2019

STRENGTH6 RoundsDeadlift x 1-2-3*EMOM w/ RESTRound 1 = WARMUPRound 2 = MODERATERound 3-6 = Working SetsACCESSORY WORK3 RoundsPushups x "Quality Set"DB Row x 10/sideAb Wheel Rollouts x "Quality Set"*rest 45 sec after each exercise

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WOD August 7, 2019

WOD August 7, 2019

MOVEMENTHurdle Progression (Jumps)AMRAP in 10 Minutes FOR QUALITYBox Jump x 5Hurdle Jump w/Stick x 5Hurdle Jump w/ mini Bounce x 5Hurdle Jump Continuous x 5CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)Round 1: Sled Push x 50 yardsRound 2: Battling Ropes x 15...

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WOD August 6, 2019

WOD August 6, 2019

SKILLPush Press3 RoundsRound 1 - PVC x 20Round 2 - Empty Barbell x 10Round 3 - Light Barbell x 10STRENGTH5 RoundsPush Press x 7*rest 2 minutesACCESSORY WORK3 RoundsBulgarian Split Squats x 8/sideBand Reverse Flies x 12Side Plank x 30 sec/side*rest 45 sec after each...

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WOD August 5, 2019

WOD August 5, 2019

MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideCONDITIONINGAMRAP in 20 MinutesPower Cleans x 7Up-Downs x 7Run x 200mFINISHER1 RoundFarmer's Carry for Max Distance Away*then bring it back

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WOD August 3, 2019

WOD August 3, 2019

MOVEMENTAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)CONDITIONINGAQAP4 Rounds*w/ a Partner, divide reps evenlyAssault Bike x 40 calsKB Swings x 40Wallballs x 40Double Unders x 100*Time Cap = 30 Minutes

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WOD August 2, 2019

WOD August 2, 2019

MOVEMENTSHOP Barbell Complex3 RoundsRound 1 - PVCRound 2 - Empty BarbellSTRENGTHBarbell Complex5 RoundsRDL x 5Hang Power Clean x 5Reverse Lunge x 3/sidePush Press x 5*rest 2 minutesFINISHER3 RoundsSliding Plank x 60 sec

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WOD August 1, 2019

WOD August 1, 2019

MOVEMENTLinear Hurdle Hops ProgressionSingle-Leg Hop Stance x 5/sideSingle-Leg Hop In Place x 5/sideSingle-Leg Hop w/ Stick x 5/sideSingle-Leg Hop w/ Mini Bounce x 5/sideSingle-Leg Hop w/ Continuous x 5/sideCONDITIONINGAMRAP in 3 MinutesRow x 24 calsUp-Downs x 24MB...

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WOD July 31, 2019

WOD July 31, 2019

MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Chinups x "easy set"Pushups x "easy set"STRENGTH5 RoundsWeighted Chinups x 4*rest 2 minutesACCESSORY WORK3 RoundsNordic Curls x "Quality Set"Tall Kneeling Alternating KB Press x...

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