Wod

WOD February 12, 2020

MOBILITYQuad SmashMOVEMENT1 RoundHip Hinge Wall Drill x 10PVC Hip Hinge Drill x 10Power Swing x 10KB Swing Primer0:00 - 1:00 - 10 KB Swings1:00 - 2:00 - 10 KB Swings2:00 - 3:00 - Rest3:00 - 4:00 - 10 KB Swings4:00 -...

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WOD February 11, 2020

WOD February 11, 2020

MOBILITYT-Spine ExtensionsMOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTH5 RoundsPress (Barbell, DB, or Single KB) x 5 reps*rest 2...

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WOD February 10, 2020

MOBILITYCalf SmashMOVEMENTCone Drills (Zig Zag)Zig Zag Forward Sprint x 2Zig Zag Lateral Shuffle x 1/directionZig Zag Forward/Backpedal x 2Cone Drills (Square)Square Locomotion x 2/directionX-Drill x...

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WOD February 8, 2020

MOBILITYCalf SmashMOVEMENT2 RoundsBear Walk x 12.5 ydsTraveling Squat x 12.5 ydsLateral Band Walks x 10/directionSKILLJump Rope5 Minutes for Quality0:00 - 2:00 = Single Unders, Basic Skills2:00 - 5:00 = Double...

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WOD February 7, 2020

WOD February 7, 2020

MOBILITYGlute SmashSKILLPower Clean3 Rounds (PVC, empty bar, light bar)1st Pull w/pause x 51st Pull w/pause + Jump Shrug x 51st Pull w/pause + Jump Shrug + High Pull x 51st Pull w/pause + Jump Shrug + High Pull +...

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WOD February 6, 2020

WOD February 6, 2020

MOBILITYQuad SmashMOVEMENTKB Swing Primer0:00 - 1:00 - 10 KB Swings1:00 - 2:00 - 10 KB Swings2:00 - 3:00 - Rest3:00 - 4:00 - 10 KB Swings4:00 - 5:00 - 10 KB Swings5:00 - 6:00 - Rest6:00 - 7:00 - 10 KB Swings7:00 -...

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WOD February 5, 2020

MOBILITYLat SmashMOVEMENT"Old Faithful"3 RoundsKB Swings x 10Goblet Squats x 5Chinups x "easy set"Pushups x "easy set"STRENGTH5 RoundsWeighted Chinups x 5-4-3-2-1*rest 2 minutes*Pushups...

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WOD February 4, 2020

WOD February 4, 2020

MOBILITYCalf SmashMOVEMENTBox Jumps3 RoundsBox Jumps x 5SKILLJump Rope5 Minutes for Quality0:00 - 2:00 = Single Unders, Basic Skills2:00 - 5:00 = Double Unders, Sprint-in-PlaceCONDITIONINGMINUTE DRILLS4 RoundsJump...

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WOD February 3, 2020

MOBILITYPVC Front Rack StretchMOVEMENTSHOP 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...

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WOD February 1, 2020

WOD February 1, 2020

STRENGTHRow x 100m (SPRINT!)Pushups x "Quality Set" @ 32x1Nordic Curls x "Quality Set"Rainbow Slams x 8/sideAb Wheel Rollouts x "Quality Set"*rest 45 sec after each exercise*rest 2 min...

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