Month: October 2016

TUESDAY 11.1.2016 WOD

High Knees Butt Kicks Frankenstein Bear Crawl Carioca 10 R & 10 L Lateral Glute Walks with Band 10 Forward Walks with Band 10 Reverse Walks with Band 10 Air Squats with Band Under Knees Shoulder Y T W and KB Squat Clean Practice PART 1: FITNESS: 3 Rounds for time: Run 2 Laps or …
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MONDAY 10.31.2016 WOD

CFS IN KAUAI WARM UP: 3 Rounds NFT 10 Deadbugs 10 Glute Bridges 10 Air Squats Hip Mobility 1 RNFT with Empty Barbell 10 RDLS 10 Hang Power Cleans 10 Push Press 10 Front Squats PART 1: 15 Min Clock Front Squat – 5 Sets of 3 Reps After a Minimum of 3 Warm Up …
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SUNDAY 10.30.2016 WOD

WARMUP: Dynamic Warm/Track Drills Then, Hip and Ankle Mobility STRENGTH Every Two Minutes For 18 Minutes As a group 10 Tempo Reverse Lunges 33X2, Led By Coach 5 Strict Man Makers, Alternating With a Partner 10 Leg Taps Over Dumbbell CONDITIONING: SPORT 9 Min AMRAP 9 Hang Power Snatches 95/65 9 Burpees 9 Power Cleans …
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SATURDAY 10.29.2016 WOD

WARM UP: Jog 1 Lap 2 Rounds of: 10 Air Squats 10 Pushups 10 Beat Swings 10 Dead Bugs Thoracic and Hip MOB Y-T-W Shoulder Prep PART 1: FITNESS: 40-30-20-10 Wall Balls 20/14 Cals Rowing or Assault Bike SPORT: (allow time for SPORT to warm up for OHS – use 2 clocks if needed) “NANCY” …
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FRIDAY 10.28.2016 WOD

WARM UP: 2 Rounds of: 10 Air Squats 10 Pushups 10 Beat Swings 10 Dead Bugs Thoracic and Shoulder MOB 3 RNFT 5 RDLs 5 Strict Press 5 Front Squats PART 1: 6-10 Min working on Thruster technique and tips. PART 2: 10 Min Time Cap – Scale accordingly. Today is Performed in 2 Heats …
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