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April 27 2020
Warm up2 rds10 m Bear Crawl10 m Inch Worm + Push up10 Samson Stretch Alt Metcon (No Measure)Accessory Work3rds10 Seated Strict Press 5L/5R10 Diamond Push ups20 Heal Read more April 27 2020
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April 24 2020
https://zoom.us/j/821189680https://youtu.be/EjDW7pTqBTsWarm Up and AccessoryWarm Up3:00 Jogthen-2 RoundsArm Bars x 10 eachCalf Pedals x 10 eachCat/Cow x 10 Accessory6:00 AMRAP10 Calf Raises10 Clamshells/sideMax unbroken single leg balance Read more April 24 2020
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April 22 2020
https://zoom.us/j/821189680https://youtu.be/vLfTXoid9W4Warm Up and Accessory WorkWarm Up2 RoundsCrab Walk x 10mWindmills x 5 eachKang Squats x 10Handstand Hold x 10 secs Accessory10-9-8-7-6-5-4-3-2-1Good MorningsPistols-totalHandstand hold (secs) Metcon (No Measure)EMOM x Read more April 22 2020
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April 17 2020
https://www.youtube.com/watch?v=PYGWHk2UTFMWup: https://zoom.us/j/821189680Get your bike, skateboard, or rollerblades out of the garage, shed or basement. It's that time of year. Go bike, skate, or blade for 10 Read more April 17 2020
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April 16 2020
https://www.youtube.com/watch?v=dGnKyeGnaRMW&A: https://zoom.us/j/821189680Warm-up:3 rounds, 1st one slow, 2nd one medium, last one fast.6 Burpees12 Sit Ups24 Mountain Climbers Accessory Work:4 rounds:8 V-Ups10 Bird Dogs12 Pistols (or progressions) WOD: Metcon (AMRAP - Read more April 16 2020
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April 15 2020
https://www.youtube.com/watch?v=7Mvmc1QCLbMW&A: https://zoom.us/j/821189680Warm-Up:Set a clock for 15 minutes and work yourself through SLIPS at a slow pace.S - Scales (front and rear)L - L-SitI - InvertP - Read more April 15 2020
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April 10 2020
https://zoom.us/j/821189680Warm-up3-6-9Hollow rocksSupermansPush upsSit upsSquatshttps://youtu.be/HNiDGC0qrk8 Metcon (No Measure)Accessory3rds5/5 Single Leg Glute Bridges8/8 Bulgarian Split Squat10/10 Single Leg V-upshttps://youtu.be/2C-uNgKwPLE Metcon (4 Rounds for reps)4rds for RepsIn 3:00 Mins: 60 sec Plank Read more April 10 2020
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April 9 2020
https://zoom.us/j/821189680Warm-up - 2rds1 min Jump rope/High knees10 Alt Samson Stretch10 Push up to Down Dog10 Cossack Squatshttps://youtu.be/YvxmS5BIPi8 Metcon (No Measure)https://youtu.be/qbFmVz0HNYkAccessory3rds12 Plank Toe Taps (each side)10/10 Bent Row8/8 Read more April 9 2020
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April 8 2020
https://zoom.us/j/821189680Warm up - AMRAP(5)10m Bear Crawl5/5 Single Arm Deadlifts5/5 Single Arm Push Press10 Russian Twist Metcon (No Measure)Accessory3rds1:00 min Feet elevated Plank Hold20 Feet together Squat10 Dips Metcon (AMRAP Read more April 8 2020
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April 7 2020
https://zoom.us/j/821189680Warm up - 2rds20 Glute Bridges10 Straight leg sit ups15 BW good mornings10 Alt BW lungeshttps://youtu.be/LRKjiG8KRSo Metcon (No Measure)Accessory3rds8/8 Single Arm High pulls30 total Flutter Kicks8/8 1/2 Read more April 7 2020