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Archives

Author Archive for: "mike"
Home » Archives for Mike
By Mike
In WOD
Posted October 28, 2017

WOD – Sunday, October 29th 2017 – Conditioning

Swole City 4 sets Barbell Bent Row x 10 Bench Dips x 15-20 WOD AMRAP 3 200m run Max Burpees rest 1:00 AMRAP 2 Max cal row rest 1:00 AMRAP 1 Max BBJO

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By Mike
In WOD
Posted October 27, 2017

WOD – Saturday, October 28th 2017 – Conditioning

Endurance WOD 3 rounds for time 1k row 200m run 30 Russian KB swings :30 hollow hold Partner WOD AMRAP 20 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps [...]

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By Mike
In WOD
Posted October 26, 2017

WOD – Friday, October 27th 2017 – Conditioning

Warm-Up 400m run 10 air squats 10 strict pull-ups or negative hold x 2 *review Deadlift + clean Strength 5 Sets 1.1.1.1.1 1 deadlift + 1 hang power clean (:2 pause in catch) *rest :10 bt lifts [...]

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By Mike
In WOD
Posted October 25, 2017

WOD – Thursday, October 26th 2017 – Conditioning

Warm-Up “Rowling” after each rd = burpees per point Strength EMOM x 12 Even = :30 ME strict ring dips or def pushups Odd = 8 SA ring rows per arm – everyone WOD Rows 4x500m rest [...]

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By Mike
In WOD
Posted October 24, 2017

WOD – Wednesday, October 25th 2017 – Conditioning

*Great week for the big guy.  Wins the international functional fitness championship and turns 22! Happy birthday to Tola! Warm-Up 1 min singles 1 min step ups 20 Kb swings – mod 1 min [...]

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By Mike
In WOD
Posted October 23, 2017

WOD – Tuesday, October 24th 2017 – Conditioning

Warm-Up 400m run 10 RDL 10 Pushups 10 Kips 200m run 5 knee ups + 5 t2b *HSPU practice Strength E3:30×4 sets SA DB Bent Row x 10 Each arm (20×2) rest 1 min RDL x 10 @3111 WOD AMRAP 15 6 [...]

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By Mike
In WOD
Posted October 22, 2017

WOD – Monday, October 23rd 2017 – Conditioning

Warm-Up 3 min row then 3 rounds 5 BB front Squats 10 Kips 15 abmat situps Strength 12 Min to Build Back Squat 5RM (30×1) WOD 4 sets 2 min on 2 min off 325/300m row Max front squats w [...]

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By Mike
In WOD
Posted October 21, 2017

WOD – Sunday, October 22nd 2017 – Conditioning

SWOLE CITY 4 Sets 10 seated Db supinated curls 10 single arm tricep kickbacks :30 ring plank POWER WOD 50 burpee box jumps for time rest 1:1 25 burpee box jumps for time

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By Mike
In WOD
Posted October 20, 2017

WOD – Saturday, October 21st 2017 – Conditioning

Endurance WOD 5 rounds 400m run 18 situps 15 wallballs 12 burpees 9 Box jumps CORE 1 min hollow hold 1 min superman hold :30 hollow hold :30 superman hold Partner WOD 45 min AMRAP 4K Row – [...]

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By Mike
In WOD
Posted October 19, 2017

WOD – Friday, October 20th 2017 – Testing

Warm-Up 400m run 10 light kb swings 7-10 scap pull-ups 200m run 7-10 strict pull-ups or ring rows Strength Build to a 1rm max supinated grip chin-up after each set = ME strict ring dips or E2mom [...]

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