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Dec 31 2019

Dec 30, 2019 | WOD

WARM UP – MOBILITY Big dynamic joint warm-up and stretch (hips, squat, hamstrings, calves) — Get in to teams of 4 with similar level athletes and warm-up up individual movements. WOD A HERE COMES 2020! In teams of 4, complete 5 rounds for time: 20/15 Cal...

Program Summary: Dec 30th – Jan 5th

Dec 29, 2019 | Weekly Summary

Monday: Push & Pull / Gymnastics Tuesday: NYE Team conditioning WOD (9 & 10:30) Wednesday: Closed – Happy New Year! Thursday: Back squat + WOD Friday: Power clean + Deadlift Saturday: Benchmark WOD\ Sunday: Snatch +...

Dec 30 2019

Dec 29, 2019 | WOD

WARM UP – MOBILITY 3 round of: 30-45s Skipping drills Red band shoulder activations (press + pull) Hanging / Scap pull-up / Beat swings etc. WOD A PUSH PRESS X 6 EMOM x 12 (4 round of each) 1) 6-8 push press (build each set to a heavy but smooth set) 2) 8-12...