Author Archives: admin

Mobility
Dynamic

WOD
200m Run
15 Burpees
30 Box Jumps
15 Burpees
400m Run
15 Burpees
30 Box Jumps
15 Burpees
200m Run

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Mobility
Dynamic

WOD

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Mobility
Dynamic

WOD
20 min AMRAP
8 Front Rack Reverse Lunges (4/side) 155, 105 – From the ground, no racks. Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts – Lie on your back with legs extended, 1″ off the ground. Lift your legs to perpendicular.
32 Double Unders

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Mobility
Dynamic

WOD
8 Rounds
1 Rope Climb – scale with ring strap pulling yourself up from seated as high as possible x 3 or 10 ring back pull ups.
12 Hand Release Push Ups

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Mobility
Dynamic

WOD
20 min AMRAP
7 OH Squats 115/80
7 KB Swings Heavy
200m Run

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Mobility
Dynamic

WOD
“Fuel For Fire”
For time:
1,000m Row – if training for the Open
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row – if training for the Open

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Mobility
Dynamic

WOD
5 Rounds
10 Pistols – 5 per side
15 Sit Ups – GHD if possible
200m Run.
Move fast – rest 1 minute between rounds.

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Mobility
Dynamic

WOD
GOATS
Chose two goats.
Work goat 1 for the first minute.
Switch to goat 2 for one minute.
Repeat for a total working time of 20 mins.

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Mobility
Dynamic

WOD
3 Rounds
6 Dead Lifts 275/185
12 Box Jumps 24″. Go for a little higher than you are used to.
18 T2B

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Mobility
Dynamic

WOD
9-6-3
HSPU
Burpee
Dips
Burpee

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