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Life changing fitness

WOD - Thursday March 1st, 2018

2/28/2018

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Picture
Metcon

 Partner WOD
5:00 – AB
5:00 – Row
4/4, 3/3, 2/2, 1/1

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WOD - Wednesday February 28th, 2018

2/27/2018

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“Death by Sled Push”
Increase 1 length of gym sled push EMOM until unable to do so

Spotlight on:
 
“Breathing to maintain core integrity”
 

 
Keep your chest tall/lungs open

Metcon:

 
·       “Optimus Prime”
·       7:00 AMRAP
·       Wall Ball Shots (20/14 lb)
·        
·       5 Burpee to 6” at the top of each minute
 
 
#willowwednesday
12:00 Mobility

 

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WOD - Tuesday February 27th, 2018

2/26/2018

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Picture
Muscle Up

Spotlight on:
 
“Breathing to maintain core integrity”
 Scap engagement

Metcon:
21 Thrusters (135/85)
21 Pull Ups
15 Clean & Jerk (135/85)
15 C2B Pull Ups
9 Snatch (135/85)
9 Muscle Ups
12:00 Cap
 

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WOD - Monday February 26th, 2018

2/25/2018

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Picture
Metcon:
·     2 Rounds:
·       100m Sled Push
·       50 – Air Squats
·       90 – Double Unders
·       40 – Push Ups
·       80 – Sit Ups
·       30 – Pull Ups
·       70 – Lunges
·       20 – Burpees
·       60 – KB Swings (35/20)
·       10 – Cal Assault Bike
·        
·       36:00 Cap
 
#MobilityMonday
12:00 Mobility

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WOD - Friday - Feb. 23, 2018

2/22/2018

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Picture
OPEN 18.1

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WOD - Thursday February 22nd, 2018

2/21/2018

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Picture
Skill: 
OH Squat work

 Metcon
30m Sled Push (185/135)
20 KB Clean (55/35)
10 Length D-Ball Carry (150/100)

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WOD - Wednesday February 21st, 2018

2/20/2018

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Picture
Metcon:
2k Row
200 Double Unders
5 Rounds of Chest to Bar “Cindy”
200 Double Unders
2k Row
30:00 CAP
 
#willowwednesday
12:00 Mobility

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WOD - Tuesday - February 20th, 2018

2/19/2018

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Picture
Skill: 
 Kipping Pull Up/Muscle Up work

 Metcon:
Open 16.3
7:00 AMRAP
10 Power Snatches (75/55 lb)
3 Bar Muscle-Ups
 

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WOD - Monday -  February 19th, 2018

2/18/2018

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Picture

Family Day - Noon Class Only! Bring a Friend for Free!

Metcon:
Partner WOD
28:00 AMRAP
21 Cal Assault Bike or Row
15 DB Thrusters (35/20)
9 HSPU
Alternate partner after each movement.


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WOD - Feb. 16, 2018

2/15/2018

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Picture
​MetCon:

 From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats

From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
Etc.
 
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

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