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BrandonWallin
6 months 3 weeks ago

Warm-Up: 


Tabata row



WOD prep:


Toes to Bar


Front squats



WOD:


2 rounds

BrandonWallin
7 months 1 week ago

Warm up


WOD Prep


Dumbbell Thrusters


Dumbbell lunges


Wall Balls


WOD


4-minute EMOM: 15 Thrusters Dumbbells


Rest 1 minute

BrandonWallin
7 months 2 weeks ago

Warm-Up: 


When Partner 2 finishes the movements, switch positions


Partner 1 Plank holds


Partner 2 completes the following.


10 Plate squat therapy 

BrandonWallin
8 months ago

Warm up:


2 rounds
10 Russian twists, 20 plate hops, 10 mountain climbers


Stretches


Hollow rock medball passes



WOD Prep


Overhead Squats


Pull ups


BrandonWallin
8 months 1 week ago

Warm-Up: 


Tabata row



WOD prep:


Dead lifts


Z-Press



WOD:


5 rounds


BrandonWallin
8 months 2 weeks ago

Warm-Up: 


Sand bag runs and air squats


stretches



WOD prep:


Power Cleans


Pull Ups


Push Ups


BrandonWallin
10 months 2 weeks ago

Warm up:


Side to side jumps and sprints


Diagonal planks or Arm raise planks



Skill:


Kettlebell


Box Jumps


WOD: 21-15-9

BrandonWallin
11 months 1 week ago
Warm  Up:
Jump Rope - practice Doubles
Stretches

WOD Prep:
Dumb bell Front Squats
Pull Ups

WOD:   On the 5:00 x 5 Rounds:
9 Burpee Box Jump Overs
5 Pull Ups
5 Dumbbell Front Squats
5 Pull Ups
BrandonWallin
1 year ago

Warm up:


2 rounds


10 Russian twists, 20 plate hops, 10 mountain climbers


Stretches


Hollow rock medball passes



WOD:


Tabata Kettlebell planks


Rest


Tabata leg throws

BrandonWallin
1 year ago

Warm-Up: 


Tabata Row


WOD prep:


Kettle Bell Swings


Jump rope


WOD:


5 rounds for time