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WOD 030916

WARMUP HINSHAW WARMUP https://www.youtube.com/watch?v=VW42KKmjEZY DRILL 1 JUSQU’A SIDE STEPS JUMPING JACKS INCLUSIVEMENT 1. « Eva » 5 RFT 800m Run 30 KBS, 2/1.5 pood 30 Pull ups

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WOD 020916

WARMUPX2 8/8 BULGARIAN SPLIT SQUAT HOLD 3SEC EN BAS 30/45SEC FRONT RACK MOB 12 BANDED FACE PULLS 5MIN  PRATIQUE/TECHNIQUE DU’S 1. Conditioning « Mexican Jumping Beans » 5 RFT: 10-8-6-4-2 Squat Cleans, 155/105 100-80-60-40-20 Double unders 2. Squat Front Squat 3×3 across EXTRA : Back Squat 3×3 across

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WOD 010916

WARMUP 4MIN UPPER BODY ACTIVE MOBILITY Mobility Drills from Kelly Starrett’s Mobility WOD (VOIR MAIN MENU/ VIDEOS,MEDIA/ EPISODE) THEN : PLATE WARMUP : 1O DEADLIFTS 10 SQUATS(PLATE AU BOUT DES BRAS EN AVANT) 10 SWINGS 10 OH LUNGES 20 TRUCK DRIVERS 10DROITE/ 10 GAUCHES HALOS 10 SHOULDERS PRESS 10 PUSH-UPS WALK OVER 20 RUSSIAN TWIST […]

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WOD 310816

WARMUPX1 3MIN UPPER BODY ACTIVE MOBILITY 200M RUN RELAX 3MIN LOWER BODY ACTIVE MOBILITY 200M RUN Mobility Drills from Kelly Starrett’s Mobility WOD (VOIR MAIN MENU/ VIDEOS,MEDIA/ EPISODE) 1. Conditioning « Fortitude » EMOMx30 Odd: 15 Cal Row Even: 15 Burpees EXTRA : 1. Snatch Complex Work up to a heavy Complex of 1 Hang Snatch Pull […]

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WOD 300816

WARMUPX2 15 SEC L-SIT 12 SUPINE YTL 15 SEC L-SIT 6/6 TURKISH GET-UPS 15 SEC L-SIT 30SEC GOBLET SQUAT HOLD 1. Conditioning With a running clock at the 0:00 AMRAP 5 15 Cal ROW 10 TTB at the 10:00 AMRAP 5 10 Cal ROW 15 KBS, 2/1.5-pood at the 20:00 AMRAP 5 15 Cal Row […]

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WOD 290816

WARMUPX3 30/45SEC PARTENERED FRONT RACK MOBILITY 10 RUSSIAN BABY MAKERS 30-45SEC BANDED SQUAT HOLD 1. Front Squat 2RM 2. Strength Conditioning  5 RFT*: 15 unbroken Dumbbell Push Press, 50/35 12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side) 9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep. […]

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WOD270816

WARMUP 500M ROW THEN : 5X ROMANIAN DEADLIFTS 5 CLEAN PULLS 5X 3SHRUGS+1 HANG SQUAT CLEAN 5 HPC 5 SPLIT JERKS 5/5 ALTER. OH LUNGES 5 TRUSTERS 5 HSC (BARRE 15LBS FEMME/ HOMME 45)   1. Jerk 5 sets of:  2 Front Squats + 1 Split Jerk   2.  Conditioning 30 Power Snatches, 75/55 45 Bar Facing […]

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WOD260816

WARMUPX3 45/45SEC SHOULDERS MOB 30SEC HS HOLD 12 GOOD MORNING (BARRE VIDE) 12 BACK EXTENSIONS GHD 1.  Conditioning 21-15-9 Dead Lifts, 225/155 Kipping HSPU, Open Standards 2.  Conditioning 21-15-9 TTB Row For Calories EXTRA : 1.  Skill Work For time: 200 Double unders Rest 1 minute 100 Double unders

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WOD250816

WARMUPX2 1MIN/1MIN PECS SMASH WITH LACROSSE BALL https://www.youtube.com/watch?v=mghh0eR7Uz4 12 SCAP PUSH-UPS 5/5 SIDE LUNGES 30 SEC L-SIT HOLD 2MIN AMRAP 3 BURPEES 3 MED BALL SQUAT AND PRESS 10 DU’S 10 SEC KNEES RAISES HOLD**ACTIVE SHOULDERS** CONDITIONING Every minute, on the minute, for 30 minutes (10 Sets): Minute 1: 10 Burpee Box Jump Overs (24″/20”) […]

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WOD240816

WARMUPX2 5/5 STRETCHING LUNGES 6X5SEC REVERSE HYPER HOLD (5SEC REST ENTRE) 1MIN FRONT RACK MOBILITY 12 SUPINE YTL 1.  Squat Conditioning For time*: 20 Back Squats, 155/105 20 Back Squat, 185/135 20 Back Squats, 225/155 *No Racks.  1 Bar.  Rest 1 minute after completing each weight 2.  Press Conditioning For time*: 20 Push Press, 135/95 […]

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