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Buy in – 3 rounds EMOM 1) 30 Flutter kicks in hollow 2) 10 Ring dips (strict) 3) 10 Ring swings Mobility – Frog stretch + banded super front rack A) Front Squat – 6×3 all @ 70-80% Metcon – “Death By” Bar Facing Burpees 1 first min, 2 second min, 3 third min…

Thursday Jan 17th WOD

Buy in – 2 rounds 10x10m Side Shuffle / 10 Alternating Squat + Thoracic Rotation / 10 Pass Throughs / 10 Eccentric Dorsiflexion each leg / 5 Sumo Inch Worm Mobility – 10 lying side rotations each side + pain ball on hip/glute area A1) Incline DB Bench x5 A2) Back Extension (GHD) x7 Superset […]

Wednesday Jan 16th WOD

Buy in – EA warm up (30-50 hanging hip touches) Mobility – 4 position wrist stretch + Bleeding heart (puppy dog with palms facing the ceiling) A) Push Press EMOM x5 – 4 reps each min @70-80% B1) Double DB Bent over row x 8 B2) Banded External Rotation with Press x5/arm Metcon – 2RFT […]

Tuesday Jan 15th WOD

Buy in – 80 Single skips / 60 Jumping Jacks / 40 Air Squats / 20 Sit ups Mobility – Worlds greatest stretch A1) Back Squat x3 @70-80% A2) Weighted Ring Pull ups x 5 Super Set x4 Rest 10 between movement and 90 between sets Metcon – 4x 3 min AMRAPS w/2 min rest […]