WOD – 05/01/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength: EMOM 

*Alternate movements every minute for 5 rounds each

EVEN: 

-15 Front squats

ODD:

-15 HR push ups (Deficit if applicable)

 

WOD

12 minute AMRAP:

*Ascending 3,6,9,12, etc.

-DB/KB Bicep curls

-Goblet squat jumps 

-Inch worm w/ push up

 

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/30/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength: EMOM 

*Alternate movements every minute for 5 rounds each

EVEN: 

-15 Stiff legged deadlifts

ODD:

-10 OH reverse lunges (per leg)

 

WOD

5 Rounds for time

-20 KB/DB swings

-200m Run

 

 

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/29/2020

COME GET SOME!!!

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WOD

50-40-30-20-10:

-Dips

-Weighted step ups (total)

-DU’s

AFTER PARTY: 2 Rounds NFT

-30 Hollow rocks 

-2 min plank 

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

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Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/28/2020

COME GET SOME!!!

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Strength: E2MOM (4 sets)

 -15 DB/KB Bent over rows (each side)

 

WOD

12-9-6:

-DB Hang clean and jerk (each side)

-Prisoner burpees*

*Prisoner burpee= 1 Burpee + 3 Push ups (1 rep)

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/27/2020

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Strength: E:75sOM (5 sets)

 -10 Thrusters

 

WOD

For time:

-800m Run

-75 Air squats

-400m 

-75 Lunges (each leg)

-200m Run

-75 Air squats

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

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Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/24/2020

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Strength:

 (:40s ON/:20s OFF)- 5 Rounds of each 

  1. Inverted wall or pike holds
  2. Bench dip hold

 

WOD

10-9-8-7-6-5-4-3-2-1

-SA DB/KB Hollow rock to press

-Squat roll back to burpee

*200m Run between rounds

 

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/23/2020

COME GET SOME!!!

#HOMEBODWOD

 

WOD

Complete as many rounds as possible in 20 minutes of:

-10 Alt. Hang squat clean 

*1 Round of “CINDY”

“CINDY”

-5 Pull ups or alternative movement

-10 Push ups

-15 Air squats

 
AFTER PARTY: 10-15 minute Stretching session

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/22/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength: E:75sOM (5 sets)

  • Weighted box step overs x10

 

WOD

4 Rounds for time:

-12 DB/KB Deadlifts

-12 Single arm Overhead press (6R/6L)

-24 Sit ups

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

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WOD – 04/21/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength: EMOM- 5 sets each

*Alternate movements for 5 rounds each

A.) Bench press x10

B.) Narrow grip push ups x10

 

WOD

2 Rounds for time:

-100 DU’s

-30  Hang power snatch*

-30 Burpees

-75 DU’s

-20 Hang power snatch

-20 Burpees

-50 DU’s

-10 Hang power snatch

-10 Burpees

-25 DU’s

*Alternate between left and right arm

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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WOD – 04/20/2020

COME GET SOME!!!

#HOMEBODWOD

 

Strength: EMOM- 8 sets

  • Front rack reverse lunges/6 each leg

 

WOD

21-15-9

-Box jumps

-DB squat cleans

 

 

 

ATTENTION ZOOM USERS:  

10 am class details:

https://us04web.zoom.us/j/197370732?pwd=aWtZSmpSZDV4YlIvdVo2ZGMxckVVZz09

Meeting ID: 197 370 732

Password: 093632

One tap mobile

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4 pm class details:

https://us04web.zoom.us/j/153931324?pwd=Y1JGSGdra3FEK0w3ZmtFSVcxTHR2dz09

Meeting ID: 153 931 324

Password: 146057

One tap mobile

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5 pm class details:

https://us04web.zoom.us/j/764231085?pwd=VFZGeStWNFYrbjgyenVGb3MvVTJjZz09

Meeting ID: 764 231 085

Password: 751219

One tap mobile

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