Daily WOD

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Griptastic

Daily WOD
Warmup: 3 Rds 250m Row 10 Side Lunges 10 Banded good mornings Korwod: 3rds 1 Min Plank 12 GHDs 12 Hip Exts WOD: 9 Min AMRAP 25 FT HS Walk/3…
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Brisk Run

Daily WOD
Warmup: 5 mins of Bike, or Row Then: 20 each: Pass Thrus, Wall Squats,  Strength: 7×2 Power Clean+ Push Jerk+Split Jerk WOD: 5rds: 400m Run 10 Kb Swings Rx: 70/53…
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Motivation Monday

Daily WOD
Warmup: 3rds 250m Row 10 Scorpion Crawls 10 Scap Activation Strength: 14 Min EMOM ODD: 6-8 Strict Pullups Even: 12 Weighted Lunges  WOD:  12 Min AMRAP  12 Box Jumps 24/20…
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Zombie Apocalypse

Daily WOD
Everyone will be split up into either a Zombie or a Living person. If you are alive you will start the workout with the first group.  If you are a…
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Double Trouble

Daily WOD
Warmup: 400m Run then 3Rds: 10 Wall Facing squats 10 Hip extensions Strength: Back Squat 2.2.2.2.2 at 80% WOD; 3 rds  20 Wall Balls 20/14 20 KB swings 53/35 Rest…
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Tag Team

Daily WOD
Warmup: 3rds 250m Row 10 Scorpion walks 10 Scap pull-ups    Wod:With a partner, complete the following: 10 rounds for time of: 200m run 10 power cleans at 155 10…
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Calves of Steel

Daily WOD
Warmup: 3 rds:  250m Row 12 Flys on crossover symmetry 12 DB press Strength: 7×1 @85% Warmup to this weight and do all 7 reps at it. WOD: 200m Run w/…
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Midline March

Daily WOD
Warmup 12 min total Run, Bike, or Row 3 min (easy to moderate pace) 3 Rounds 10-15 Hip Extension 10 PVC Pass Thru 10 Air Squats 50 Singles Skill1: Unbroken…
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Turnt Tuesday

Daily WOD
  Warmup 10 min total 3 rounds Row 150 meters 15 Banded shoulder pass through 15 Banded good mornings 20 Arm circles in each direction focusing on increasing range of…
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Grippy Grip

Daily WOD
Warmup: EMOM 6min Odd: Row 10-15 Cals Even: 3 Pullups, 6 push up, 9 squats Strength:  EMOM 10Min  1 Front Squat 85% WOD: 10 Min AMRAP 1 Rope CLimb 3…
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