WODS – Jan 11 – 17

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow 5-10 Slow Birddog, 5/5 Inchworm, 10 Walking Overhead Ginga Lunge, 10/10 2x Wrist Pushups seq against wall PVC Passthrough 10/10 PVC Halo 10/10 Arm/Shoulder Circles … Read More

WODS Jan 4 – 10

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow 5-10 Hanging Shoulder Circles, 10/10 Ido Squat Seq Barbell Warmup, Clean WOD A: Hand Power Clean, 20′ To find Heavy Single (inexperienced lifters) / 1RM … Read More

WODS – Dec 28 – Jan 3

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Leg/Arm Windmill x5/5 Cat/Cow x6-10 Front Plank 60″ Side Plank 45″/45″ 2x Backwards Bear Crawl 10m Reverse Inchworm 10m 5 Pushups Lateral Bear Crawl 10m/10m 10 … Read More

WODS – Dec 21 – 27

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow x6-10 Plank Saw x10 Side Bridge x10/10 Floor Sweep Bird Dog, x5/5 Slamball Getup, 3/3 2x Low Bear Crawl 20m 5 Pushups Backwards Low Bear … Read More