WOD Blog

September 8, 2019

09.09.19

Strength – Back Squat Every 2 Mins, 6 Sets Sets of 5-1-5-1-5-1 *Use 75-80% for 5’s, 90-95% for 1’s Metcon Open Prep Mondays- Open 12.3 AMRAP […]
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August 27, 2019

08.28.19

Strength – In 10 Mins Build to a heavy set of 3 Deadlifts Post WOD: 3 Sets 8 Dragon Flags, slow and controlled 8 Single Leg […]
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August 26, 2019

08.27.19

Strength – 3 Sets 10-12 Strict Supinated Pullups 10-12 Seated DB Military Press 10-12 Floor Press Rest 30 secs b/w movements Rest 1 mins b/w sets […]
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August 22, 2019

08.23.19

Strength – EMOM 15 1 Front Squat Use the first 8-10 Mins to Build the last 5-7 Mins should be HAP Metcon 3 Rds 15 Toes […]
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