WARM UP
100 SINGLES 10 FRONT SQUATS 10 SOT PRESSES 10 BAR SWINGS 10 LEG SWINGS WEIGHTLIFTING 10 MINUTE TECHNIQUE TRY EVERY LIFT IN THE SPECIAL WOD WOD "PLENTY TWENTY"
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WARM UP
100 SINGLES 10 FRONT SQUATS 10 BAR SWINGS 10 LEG SWINGS WEIGHTLIFTING 8 MINUTE TECHNIQUE CLEANS & POWER CLEANS WOD 5 RFT 5 POWER CLEANS 5 CLEANS 5 BURPEES CASH OUT "GRACE" WARM UP
100 SINGLES 10 FRONT SQUATS 10 BAR SWINGS 10 LEG SWINGS WEIGHTLIFTING 5 MINUTE TECHNIQUE CLEANS WOD EMOM 20 MIN 3 CLEANS 3 HANGING POWER CLEANS 3 BAR LATERAL JUMPS WARM UP
100 SINGLES 10 AIR SQUATS 10 BAR SWINGS 10 PUSH JERKS WEIGHTLIFTING 5 MINUTE TECHNIQUE THRUSTERS WOD "NO MERCY" 21-15-9 THRUSTERS (95) HANGING POWER CLEANS (95) WARM UP
100 SINGLES 10 AIR SQUATS 10 BAR SWINGS 10 PUSH JERKS ENDURANCE "SALLY" WOD 8 ROUNDS FOR TIME 50 SINGLES 10 KB SWINGS 10 MED BALL SQUATS 6 POWER SNATCHES WARM UP
100 SINGLES 10 GOOD MORNINGS 10 AIR SQUATS 10 BAR SWINGS 10 PUSH JERKS WEIGHTLIFTING 2 REPS OF EACH LIFT FROM "PLENTY TWENTY" WOD "PLENTY TWENTY" WARM UP
100 SINGLES 10 PUSH JERKS 10 BAR SWINGS 10 GOOD MORNINGS WEIGHTLIFTING CLEAN & JERKS 3 ROUNDS OF 3 REPS WOD 300 SINGLES (TOGETHER) 80 DEADLIFTS 200 SINGLES (TOGETHER) 60 HANGING POWER CLEANS 100 SINGLES (EACH) 40 FRONT SQUATS WARM UP
100 SINGLES 10 MED BALL SQUATS 10 PUSH JERKS 10 GOOD MORNINGS WEIGHTLIFTING TECHNIQUE - 8 MIN CLEAN & JERKS WOD "BACK TO BASICS 2" 18 MIN AMRAP 6 MED BALL SQUATS 6 PUSH PRESS 5 CLEAN & JERKS 5 BOX JUMPS WARM UP
100 SINGLES 10 BAR SWINGS 10 PUSH JERKS 10 GOOD MORNINGS ENDURANCE CHALLENGE #3 WOD "DT" 5 ROUNDS FOR TIME: 12 DEADLIFTS 9 HPC 6 PUSH JERKS WARM UP
100 SINGLES 10 PUSH JERKS 10 GOOD MORNINGS 10 FRONT SQUATS WEIGHTLIFTING TECHNIQUE (6 MIN) OHS WOD 2 CYCLES: 3 MIN AMRAPS OHS HPC HPS (3 MINUTE REST BETWEEN CYCLES) |
WOD BLOGAll WODs will be posted here. You can do them on your own, or swing by the cave to have an awesome workout! Archives
February 2022
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