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11/14/20 Daily WOD “Barbells, bikes, and bouncing…Ohh MY!”

General Warm up: TABATA x1.5 (6 min) –  – Single unders (rd 2: 1-legged single unders, rd 3: DU practice) – KB SDLHP – 1-arm KB split stance deadlift – Iron cross stretch (rd 2: toy soldier, rd 3: 1-legged figure-4 squat) Hang power clean…

11/13/20 Daily WOD “Choose your Adventure”

General Warm up: 3 rounds – 5 burpees 5 per leg lateral step down on box (increase box height each round if can) 5 walk out to mountain climber per leg to push-up 10 barbell in rack pull-ups (assist with 1 or 2 legs as…

11/12/20 Daily WOD “Find a way”

General warm up: 3 rounds – :30 sec row 6 SDLHP 6 per leg Cossack squat 6 weighted good mornings CLICK HERE FOR THE WORKOUT EXPLANATION A. 2×6 Deadlift @ 90% 2×6 deadlift @ 95% All based on 8RM deadlift. 2 min rest btw all sets…

11/11/20 Daily WOD “Sneaky”

General Warm up: TABATA x1.5 (6 min) – 1. no-push-up burpee 2. weighted arm circles (2.5-5 lbs) 3. knee push-up to down dog 4. active bar hang then, :20 sec passive pull-up bar hang :20 sec thread the needle per side CLICK HERE FOR THE…

11/10/20 Daily WOD “Watch out for the legs”

General Warm up: 6 min circuit – 20 plate toe taps 10 total box step-ups 5/leg cossack squats 5 strict barbell hi pulls then, 2 sets: 5/arm elbow rotations –> 5 empty barbell front squats 5 hi hang muscle cleans –> 5 hi hang squat…

11/09/20 Daily WOD “Power Snatch Kids”

General Warm up: 3 rounds – 100m run 5/arm alt. 1-arm DB snatch 5/arm alt. 1-arm DB hi hang muscle snatch 10 OH pass thru 5 PVC down + finish (@ hi hang) –> Rd 2: 5 PVC down + finish + high pull (@…

11/07/20 Daily WOD “Annie and Karen going for a run”

General Warm up: 3 rounds – 100m jog 30 single unders (DU practice in Rd 2 and 3) 5 inchworms to mountain climber per leg 10 air squat 10 double leg hip lifts + 10 per leg hip lifts :20 sec couch stretch per leg…

11/06/20 Daily WOD “The Longest Yard”

General Warm up: 2x thru the following – 10 PVC OH pass thru –> Rd 2: 5/side leg swings 5/side around the bodies with PVC –> Rd 2: 5/side PVC samson stretch 5/arm 1-arm DB strict hi pull 10 dumbbell swings to eye level (hold…

11/5/20 Daily WOD “Burner”

General Warm up: TABATA 1.5 (6 min): 1. Bike 2. Alt. bear hug wall ball cossack squat 3. empty barbell (or PVC pipe) bottom of the squat (or seated) elbow rotations 4. Mountain climber stretch CLICK HERE FOR THE WORKOUT EXPLANATION   A. 2×2 front…

11/3/20 Daily WOD “HURRY”

General Warm up: 1 round – 50 split jacks 16 total jumping lunges 50 bear crawl steps then 2 rounds – 10 per direction weighted arm circles 30 total shoulder taps 10 box walk ups 5 PVC behind the neck jerk drops or push press…

11/2/20 Daily WOD “Squat up the Ladder”

General Warm up: 500m Rowlover game (balance in burpees) then, 2 rounds – 10 KBS 10 SDLHP 5 squat to stand 1/leg world’s greatest stretch 30 toe taps to plate (last 5 reps perform 5 toe tap to squats) CLICK HERE FOR THE WORKOUT EXPLANATION…

10/31/20 Daily WOD “Halloween Fun”

General Warm up: 2 rounds – 30 hi knees 30 jumping jacks 30 mountain climbers 20 total weighted arm circles 10 box step ups 10 standing wind mill stretch 10 scapular pull-ups CLICK HERE FOR THE WORKOUT EXPLANATION In Teams of 2, complete 4 rounds…

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