04/07/2019
04-07-2019 Wod in Southampton PA
Warm Up 3 x 10 Samson Stretch (once each round for 15-30 seconds) OH Squat…
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04/06/2019
04-06-2019 Wod in Southampton PA
Warm Up 600 meter run then… 4 Rounds 20/20 DB Lunges 12 OH Squats 12…
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04/05/2019
04-05-2019 Wod in Southampton PA
Warm UP Coaches Choice 10 min max Strength Snatch & Dead Lift 65% 10 70%…
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04/04/2019
04-04-2019 Wod in Southampton PA
Warm Up 600 meter run then… 2 rounds ski 200 meters 20/20 shoulder taps Practice…
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04/03/2019
04-03-2019 Wod in Southampton PA
Warm Up Coaches Choice 10 minute Max HELEN 3 Rounds 400 meter run 21…
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04/03/2019
04-03-2019 Wod in Southampton PA
Warm Up Coaches Choice 10 minute Max HELEN 3 Rounds 400 meter run 21…
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04/02/2019
04-02-2019 Wod in Southampton PA
Warm Up 300 meter run then… 2 x 5 wall squat 2 x 10 air…
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04/01/2019
04-01-2019 Wod in Southampton PA
Warm Up Row 1000 meter (arms only) Row 500 meters (arms & legs) Bench Warm…
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03/31/2019
03-31-2019 Wod in Southampton PA
WarmUP Run 600 meters Row 6 x 400m (SPRINT) Rest 2 minutes between intervals Then:…
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03/30/2019
03-30-2019 Wod in Southampton PA
WarmUp 3 rounds 15x Broad jumps 10x Jumping lunges 20x Push-ups WOD 21 - 15…
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