Category Archives: WOD

Monday 04.27.15

WARM UP PVC Mobility Jog 200m 3 Rounds: 10 Air Squats 5 Walk-out push-ups 20 Mountain climbers STRENGTH Every 2:00 for 10:00 5 Front Squats Add 5 to 10# from last week All Groups METCON 4 RFT 10 KBS 25 … Continue reading

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Sunday 04.26.15

Open gym 10:00am – 12:00 noon

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Saturday 04.25.15

AMRAP in 20:00 Each athlete performs as a relay: 9 burpee 9 squat cleans (155/105) Then, each athlete performs as a relay: 12 burpee 12 squat cleans Then 15, 18, 21 (adding 3 each round) F 95/55 P 115/75 C … Continue reading

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Friday 04.24.15

WARM UP PVC Mobility Row 500m 2 Rounds: 10 Barbell good mornings 10 Pause Squats 10 Straight leg sit-ups 10 Jumping Air Squats 5 “Good Push Ups” STRENGTH 5 x 5 Atlas Stone to Shoulder *30 Second Plank in between … Continue reading

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Thursday 04.23.15

WARM UP 400m Run PVC Mobility 3 Rounds: 5 Walk Out Push Ups 10 Air Squats 20 Jumping Jacks 10 Scorpions STRENGTH EMOM Push Up Ladder – start with 2 *Increase by 2 push ups each minute until failure 15:00 … Continue reading

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Wednesday 04.22.15

WARM UP PVC Mobility Jog 200m 3 Rounds: 50’ Walking Lunge 10 Russian KB Swings 5 Inch Worms then, jog 200m STRENGTH Push Jerk 3-3-3-3-3 Build up each set Limit to only the 5 sets after completed warm up METCON … Continue reading

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Tuesday 04.21.15

WARM UP 3:00 minutes of Rowing PVC Mobility Dynamic Warm Up STAMINA 500m Row 25 Burpees METCON 15:00 AMRAP 30 Double Unders 10 Front Rack Lunges 10 SDHP Elements: 45/30# Fitness: 65/45# Performance: 85/55# Competition: 95/65# AP: TABATA Coaches Choice!

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Monday 04.20.15

WARM UP PVC Mobility 3 Rounds Pigeon Stretch R/L Leg 30 secs 5 Walk Out Push Ups 5 Sit Ups 10 Squats Then, Front rack stretch with bands – 1:00 each arm STRENGTH Every 2:00 for 10:00 5 Front Squats … Continue reading

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Sunday 04.19.15

Open gym 10:00am – 12:00 noon

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Saturday 04.18.15

9:15am Team WOD Teams of 2 ARMAP in 25:00 50 DB hang clean & jerk 50 dead hang pull ups (35 for females) 50 hspu 50 burpees 10:00 Hero WOD U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of … Continue reading

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