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Category: WOD

Workout of the Day.

01/22/2023

Posted on January 22, 2023January 22, 2023 by Dan

60 min cardio 20 min floor stretch

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01/10/2023

Posted on January 11, 2023 by Dan

15 min Erg Row 5 Rounds For Time Pull Ups – 4 Barbell Deadlift – 8 Dumbell Shoulder Press – 7 Toes2Bar // Leg Raise * 3

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01/09/2023

Posted on January 11, 2023January 11, 2023 by Dan

Rest Day

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01/08/2023

Posted on January 11, 2023January 11, 2023 by Dan

3 mi Run

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01/06/2023

Posted on January 6, 2023January 6, 2023 by Dan

Warmup * 3 Jump Rope 1 min Box Jump Burpee 1 min ToeTaps 1 min Barbell Bench Press 12, 10. 8, 6 1 arm Dumbell Cleans 10,10,10 Dumbell Flyers 10,10,10 Ring Push Ups 8,8,6 Tricep Dip Bar 8,6,5 4 Crunches 50,40,30

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Posted in WODTagged weights

January 04, 2023

Posted on January 4, 2023January 4, 2023 by Dan

Shoulder Mobility Work Erg Row Warmup Dumbell Laterals * 2 Front 15 Side 15 Rear 15 Barbell OH Press 10,8,8,6 Dumbell Thrusters 3,3,3,3,5 Rear Delt Row Barbell 11,10,8,6 50 min TT

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Posted in WODTagged weights

October 19, 2021

Posted on October 19, 2021October 19, 2021 by Dan

SHOULDERS 3 Round Warmups 500m Row Burpees*5 TOES2 BAR*5 MAIN SET BARBELL OVERHEAD PRESS  10,8, 8, 7, 6  DUMBELL LATERALS 10, 8,8 DUMBELL SNATCH CLEANS 10,8, 8, 6  ARNOLD SHOULDER PRESS DUMBELL 12, 10, 8, 6

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October 17, 2021

Posted on October 17, 2021October 17, 2021 by Dan

1.) BARBELL SQUAT 10,8, 8, 6, 4 2.) TOE TAPS 50, 75, 100 3.) BANDED SQUATS 20, 20, 15  4) DUMBELL LUNGES 8, 6,6  5.) OVERHEAD SQUAT 8,8,6

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Posted in Uncategorized, WOD

Shoulder Hump Day

Posted on April 28, 2021April 28, 2021 by Dan

WarmUps (2 Rounds): 100 ToeTaps 50 Crunches 10 PushUps Main Set :  5 Rounds: Ring Pushups * 10 Arnold Dumbell Press * 10 Frog PushUps * 10 Barbell Clean & Jerk 5 * 8 Dumbell Roll Up / Shrug 3 * 10  

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Posted in Uncategorized, WOD

April 26, 2021 Legs

Posted on April 27, 2021April 27, 2021 by Dan

Pistols 5 * 10 Romanian Lunges 4 * 8 Barbell Squat w Pause 5 * 10 Dumbell Overhead Squat 3 * 5 Dumbell Thrusters 3 * 5  Warmups :  3 Rounds 25 Air Squats 25 Lunges 10 Jump Squat

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Dan Mearls 2021