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WORKOUTS OF THE DAY

Wednesday

Warm-Up Dynamic Movement 2-3 Mins Z1 Work Sho Dislocate / ATW OHS + Sotz Press Mobility – Squat Therapy Wall Squat Back on the floor (use band) W.O.D. A. Back Squat 10×3 R2 (bump up last weeks weight by 5%-10%) B. Skills: 3rds 3-5 Unbroken Muscle up 30-40 Double Unders 6-8 HSPU C. 20 GHD Sit ups, Unbroken L1x2, L2x3, L3x4 MORE »

Tuesday

Warm-Up 2-3 Mins Z1 Rope Work TheraBand Upper Body Reverse Heaven Lunge Lunge Complex Mobility Foam Roll Quads / Lats W.O.D. A. Reverse BB Lunge 3×10-12 R90 B. Close Grip Bench 3×6 @30X0 R2 C. 5 min warmup + 1 min row:1 min rest (m < 1:45/500m, w < 2:00/500m) x7 + 5 min cool down MORE »

Monday

Warm-up 2-3 mins Z1 Work Walking toe touch Inch Worm + Push-up 3 Rds – 10 KB DL / 10 OHS Mobility Foam Roll Hamstrings W.O.D. A. 2011 Open WOD 2 15min AMRAP 6 DL (155/100) 9 Hand Release Push ups 12 Box Jumps B. Skill, 2-3 sets of the following not for time: 1-2 Rope Climbs 3-5 Pistols 10-12 TTB MORE »