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8/05/20 (WEDNESDAY) Daily WOD “Unknown”

A. General Warm up: 10 squat to stand 5/side iron cross stretch 5/leg cossack squats then, 10 total skater jumps 20 total mountain climbers 20 plank see saw rocks 10 bodyweight 1 and 1/4 cyclist squats CLICK HERE FOR THE WORKOUT EXPLANATION B. 4×3 1…

8/04/20 Daily WOD “Double Black Diamond”

A. General Warm up: 10 PVC OH pass thru + 5 per direction around the bodies 10 total lunge with overhead reach then, 2 rounds – 10 dumbbell swing to eye level 5/arm small plate muscle snatch from the waist 10 bent over straight arm…

8/03/20 Daily WOD “Headstrong”

A. General Warm up: 2 rounds – – :20 sec EZ row/bike + :20 sec moderate row/bike – 8 RDLs – 4 strict hi pulls – 4 plate counter balance squats + 4 drop squats (dropping quickly into the bottom of a squat) – 1…

8/1/20 Daily WOD “Resting is OKAY”

General Warm up: 2 rounds – 50 DB toe taps 5 squat to stand 10 weighted good mornings 5/side standing windmill stretch 5/leg lunge with a twist CLICK HERE FOR THE WORKOUT EXPLANATION A. 3 RFT: (break up reps however you need to) – 10…

7/31/20 Daily WOD “All in”

A. General Warm up: 2x thru the following – 10 walkouts + choice stretch (runners lunge, down dog, t-spine twist, etc) 30 total skips in place 10/arm 1-arm dumbbell swings to eye level –> 2nd round: 5 per arm 1-arm hang DB snatch 30 total…

7/30/20 Daily WOD “”

A. General Warm up: 2 min Row/bike (aTT home: jumping jacks, high knees, butt kicks for 2 min) then, 3 sets: 4 burpees 4/leg mtn. climbers 4/leg side-ways box step-ups (aTT home: cossack squats) then, 2x :10 sec EZ row/bike, :10 sec mod row/bike, :10…

7/29/20 Daily WOD “If you can’t change it, change your attitude”

A. General Warm up: 10 OH pass thru 5/direction around the body 5 cobra push-ups to down dog then, 6 min circuit (2-3 rounds): – 100m Run – 5 weighted good mornings – 5 push-up to down dog (push-up on knees as needed) – 5/leg…

7/28/20 Daily WOD “Looks so easy on paper…”

A. General Warm up: 3 rounds – – :30 sec of plate or DB taps – 20 total shoulder taps in plank – 10 total reverse plank marches CLICK HERE FOR THE WORKOUT EXPLANATION B. 13 min AMRAP @ a paced effort: – 25 hollow…

7/27/20 Daily WOD “Tractor Dive”

A. General Warm up: 7 min circuit – 10 total mountain climbers 10 kang squats with plate on your back 5/leg toe touch cossack squats 10 bent over rows CLICK HERE FOR THE WORKOUT EXPLANATION B. Front-squat: 3×5 (:60-:90 sec rests) 2×3 (:90-2 min rests)…

7/25/20 Daily WOD “Triple Threat”

A. General Warm up: 2 rounds – 200m Run 30 total skips in place 10 total toy soldiers 10 total spider-man crawls 5 inchworms 5 barbell strict press 5 weighted good mornings 5 backsquats CLICK HERE FOR THE WORKOUT EXPLANATION B. Teams of 2**: Complete…

7/24/20 Daily WOD “Guess Who?!! #9”

A. General Warm up: – 4 cobra push-up to down dog – 4/side cossack squat – 4/side figure-4 stretch in partial squat then, 2 rounds: – 200m run – 8 russian KBS/DBS – 8 air squat – 4 barbell strict muscle cleans CLICK HERE FOR…

7/23/20 Daily WOD “Get to, not have to”

A. General Warm up: 30 jumping jacks 30 butt kicks 30 high knees 20 total mountain climbers 20 air squats 10 inchworms 10 per arm shoulder taps 5 overhead pass thrus 5/direction around the bodies CLICK HERE FOR THE WORKOUT EXPLANATION B1. 3×3 pausing push-jerk…

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