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WOD Blog
 | Thu, Jul 26 2018 |  |
 | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| WARM UP 7/26/2018 | METCON HOCKEY TEST 7/26/18 | SHRED 7/26/18 | 5PM WEIGHTLIFTING WOD 4/10/18-6/25/18 |
WARM UP 7/26/2018(Check In) FOAM ROLL- Lower Back, Traps, Front of Shoulders, Calves Upon Arrival- Machine 15 calories -------------------------------------------- GROUP WARM UP Plate taps- 20 reps Plate to Overhead- 10 reps Plate Rotation- 10 reps R/L Plate Press w/ pause Overhead- 10 reps Plate Squat- 10 reps Set up AMRAP stations ------------------ KB Swing-5-10 reps (first 5 Russian) Push Press-5-10 reps Box Jump/Step Up-5-10 reps ----------------- Get another barbell put on 25#-45# plates Deadlift double pause-10 reps Front Squat with pause-3-5 reps Clean then Jerks-1-3 reps ----------------- Brief on Metcon and allow 5 mins to warm up Deadlift and set up stations INDIVIDUAL COOLDOWN Banded Hamstring Stretch- 2 min R/L Banded Bully- 2 min R/L |
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