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Siteplicity
Sunday FundayWarm up- 5 minutes of running, rowing or biking then get your equipment for the wodRest 5 minutes between wodsWod 1- 10 minutes10 single arm DB thrusters 200m run *don’t throw dumbbells. They are breaking apart and new ones are hard to come byWod 2- 8 Minutes 16 ALT DB snatches 8 Burpees Wod...
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Endurance- 8amRun 5k. Time to test this out. Lets see if we can a lot of people out for this9am wod will be done outside. There is a mini weightlifting seminar going on inside. 9am wod is slightly different than 10 am. its double dumbbells instead of barbell.. or if you want to go up...
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warm up3 Rounds 10 Good mornings with an empty bar10 empty bar presses 10 empty bar deadlifts Strength Deadlift 2-2-2-2-2 5 sets of 2Do a few sets of warm up then build to a very heavy set of 2Heavy deadlifts should really take some time. Don’t hold back and “save it for the wod.” Would...
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Cardio day yippppeeee. Lets build those motors so we have more endurance in all wods! Warm up is a 5 minute bike, row or run! *Makes no difference which order you do this in. Logistics of all wods are not going to be ideal everyday. Important thing is that we are working out and wiping...
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Benchmark wod todayWarm up3 Rounds 15 pass throughs 15 overhead squat therapy reps on the rig15 second hold in the bottom of an overhead squat Take 10 minutes to build up to your oversquat weight that you are going to use for the wod WodNancy5 Rounds for time400m Run15 Overhead squats 95/65Extra work- simple and...
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Warm upBarbell Warm up2 RoundsMinute 1- 10 Clean Grip high pulls Minute 2- 10 Power cleans from the hang plus 10 Front squats Minute 3-10 squat cleans starting at the shin. Timed strength. 16 minutes. Includes warm up time. Any lift after 20 minutes does not count towards score 16 minutes to find your one...
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Keep social distancing! Nobody at anytime should be within 6 feet of each other. Utilize the outside area. Wash and spray your hands often. Detox DayWarm up 5 minute of run bike or rowLets get under some weight to get our legs fired up then get into a long workout to sweat out all that...
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Gym will be closed today for the Holiday Weekend. See you tomorrow!
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Enjoy your Holiday Weekend! Gym will be closed Saturday and Sunday. See you Monday!
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The gym closes for the weekend at 4pm today. No night classes. Enjoy your holiday! Warm up-Barbell specific 3 Rounds Minute 1 – 10 snatch grip high pullsMinute 2- 5 Hang power snatch- Plus overhead squats Minute 3 -5 Full snatches from the shin 15 minutes to work on this complex 1 power snatch from...
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