WARM UP
Run 400m 10 Dislocates 10 Good Mornings 10 Bar Swings WEIGHTLIFTING Power Snatches WOD EMOM (25 min) 4 Power Snatches 4 Clean & Jerks
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WARM UP
10 Dislocates 10 Front Squats 10 Good Mornings 5 Jack Knives WEIGHTLIFTING Power Snatches TEAM WOD 6 RFT (20min cap) 3 Thrusters 3 Hanging Power Cleans 3 Power Snatches 3 Burpees (Together) CASH OUT "Isabel" or "Grace" WARM UP
Stretch completely for 6min: Good Mornings Bear Hug Squats Dislocates WEIGHTLIFTING Cleans TEAM WOD 4 RFT 40m Sled Pulls, 80# Cleans, 95# Bear Hug Squats, 20# WARM UP
Row 100m @ LV9 10 Dislocates 10 KB Swings 10 Front Squats WEIGHTLIFTING Power Snatches TEAM WOD 18min AMRAP: 3 Power Snatches 7 Wall Balls 12 Rope Slams WARM UP
Row 100m 10 KB Swings 10 Med Ball Lunges 10 Push Press WEIGHTLIFTING 30/20 AMRAP OHS TEAM WOD 4 RFT 20m Med Ball OH Lunges 20m Med Ball Carry 10 Bear Hug Squats 10 OHS 10 KB Swings |
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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