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December 5, 2019

REMINDER GYM IS CLOSED FOR THE DAY! WE WILl RESUME OUR NORMAL SCHEDULE FRIDAY!
This is a WOd you can do at home in the meantime!

HOME WOD THORSDAY December 5th 2019

A.) 10 minutes to mobilize

B.) warm up: 3 rounds of
10 air squats
10 sit-ups
10 jumping...

December 5, 2019

CLOSED DUE TO CONSTRUCTION

December 5, 2019

WOD Tuesday December 3rd 2019
A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon
:60 second banded hamstring

B.) Warm up: emom x9
Minute 1: 10 wall balls
Minute 2: 15 Russian kB swings
Minute 3: 200/150m row

C.) Back squat 4-3-2-1
...

December 5, 2019

CLOSED DUE TO SNOWSTORM!

December 5, 2019

WOD Sunday December 1st 2019
A.) Mobility
:60 seconds oh band distraction
:60 seconds banded pigeon stretch
:60 second banded ankle stretch

B.) Warmup:
2 rounds of
200m run
10 wall balls
15 double unders
10 box jumps
10 sit-ups
10 kB swings
10 kB dead...

December 5, 2019

WOD Saturday November 30th 2019

A.) Mobility
:60 seconds couch stretch
:60 second oh band distraction
:60 banded hamstring

B.) Warm up:10 sets of
Rowling!

C.) In teams of 2:
1600m run
50 power cleans 135/93
70 toes to bar
100 wall balls
2000m row
( one...

December 5, 2019

WOD Friday November 29th 2019

A.) Mobility:
:60 second couch stretch
:60 second banded hamstring
:60 second oh band distraction


B.) warmup movements for the WOD

C.) 12 Days of Thankfulness”

1-100m run

2-power snatch 95/63

3 Thrusters 95/65

4-Box Jumps 24/2...

December 5, 2019

CLOSED FOR THANKSGIVING

December 5, 2019

WOD Wednesday November 27th 2019
A.) Mobility
:60 second couch stretch on bench
:60 second oh band distraction
:60 second banded hamstring

B.) Warmup
In teams of 2:
3 rounds of
200m run
20 air squats
10 burpees
10 dB push press

C.) In teams of 2: For t...

December 5, 2019

WOD Tuesday November 26th 2019

A.) mobility
:60 seconds sink mobility
:60 seconds banded pec stretch
:60 second lat smash

B.) Warmup: 2 rounds of
250m row
5 burpees
5 pushups
6 db snatch
5 pull-ups

C.) Emom x14
Even-bench press x 8
Odd- db row on bench...

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