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Category Archives: Daily Wods

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Thursday 2.2.17

WARM UP

row for 500m or bike for 20cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold

SKILL WORK

turkish get up - review then 3sets x 5 TGU (L+R=1), 10 bulgarian spilt squats (ea leg), 15sec static bicep hold

WLC BENCHMARK

2,000 Meter Row
2,000 meter row for time

FINISHER

100 DUs or 300 single

Wednesday 2.1.17

Happy Birthday Mark!

WARMUP

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

PARTNER WOD

Dirty Thirty ...2!
Happy Birthday Mark

Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)

30 cal Bike or Row,
2 rope climbs,

30 wall balls,
2 walk walks,

30 kb swings
2 rope climbs,

30 box jumps
2 wall walks

30 cal bike or row

CASH OUT

32 burpees for time

Tuesday 1.31.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

15 min - deadlift - 5x50, 5x60, 5x70, 3x80x3

METCON

5RFT- 5 cal bike, 10 power clean, 135/95, 115/75, 95/65, 75/45

FINISHER

5 min DU work

Monday 1.31.17

WARMUP

buy-in:ow / bike for 4min
2 rds
'down and back
bear crawl + high kicks
inch worm + butt kicks
side lunges + broad jumps

SKILL WORK

Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

WOD

WcGs Isabel + Burpees
complete 30 snatches
at the top of every minute do 5 burpees -
135/95, 95/65, 85/55, 75/45

FINISHER

stretch, roll