Wod

WOD October 10, 2019

WOD October 10, 2019

SKILLSprint Drills1 RoundIsometric 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 30Minute...

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WOD October 9, 2019

WOD October 9, 2019

MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat (Goblet, Front, Back)*Rest 2 min ACCESSORY WORK3 RoundsHandstand Push-ups x...

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WOD October 8, 2019

WOD October 8, 2019

CONDITIONINGEMOM for 10 Round 1: Row x Peak Cal/HrRound 2: Wall Balls x 6SKILLJump Rope10 Minutes for Quality0:00 - 2:00 = Single Unders, Basic Skills2:00 - 8:00 = Double Unders, Sprint-in-Place8:00 - 9:00 = REST9:00...

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WOD October 7, 2019

WOD October 7, 2019

MOVEMENTMcGill Big 33 RoundsBird Dog x 3 per side w/ 10 sec holdSide Plank x 3 per side w/ 10 sec hold McGill Curl-up x 3 per side w/ 10 sec holdSTRENGTH4 RoundsFarmer Carry x 50 ydsHanging L-Sit x...

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WOD October 5, 2019

WOD October 5, 2019

5 RoundsPushups x "Quality Set" @ 32X1Split Squat x 8/sideNordic Curls x "Quality Set" or Eccentric Hamstring Curls x 6DB Row x 8/sideRow x 100m*rest 45 sec after each exercise*rest 2 min after...

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WOD October 4, 2019

WOD October 4, 2019

MOVEMENTSEQUENCE #53 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Bottoms Up Press x 5/sideCONDITIONINGAQAP3 Rounds7 Thrusters7 Pullups7 Up Downs40 cal Row/Bike3 Rounds5 Thrusters5 Pullups5 Up...

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WOD October 3, 2019

WOD October 3, 2019

MOVEMENTDeadlift Prep3 RoundsCook Hip Lift x 6/sideHardstyle Plank x 10 secKB Deadlift x 6STRENGTH5 RoundsDeadlift x 5*rest 2 minutesACCESSORY WORK3 RoundsV-Ups x 10Squat Pallof Press x 30 sec/side*rest 45 sec after...

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WOD October 2, 2019

WOD October 2, 2019

MOVEMENTAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Linear Hurdle Hops ProgressionSingle-Leg Hop Stance x 5/sideSingle-Leg Hop In Place x 5/sideSingle-Leg Hop w/...

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WOD October 1, 2019

WOD October 1, 2019

MOVEMENTSEQUENCE #43 RoundsWeighted Passthroughs x 5 each gripBottom's Up KB Press x 5/sideSquat-to-Stand x 5Goblet Squat x 5STRENGTH5 RoundsThrusters x 3*rest 2 minutesACCESSORY WORK3 RoundsSingle Arm Ring Rows...

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WOD September 30, 2019

WOD September 30, 2019

MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3Sprint Drills 1 RoundIsometric Marching x 4/sideWall March x 10/sideWall March Switch x 4/sidePartner Banded Sprints x...

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