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WOD 10/30/2016

Strength: 1) Back Squat: 6x 1+1+1@85% 3RM of 10/20, rest :20 b/t reps, 2:00 b/t sets 2) Barbell Rollouts: 3x 15 WOD: Every 2:00 for 16min: 10 KB Swings 70/53# 40m Prowler Sprint 50/30# WOD Mobility: 2x 1min per Low Back Smash 2x 1min per Posterior Chain Smash &...

Fun Halloween Paleo Treats!

Halloween…most definitely one of my favorite days of the year growing up in West Chester, Ohio. Each year, my best friend, Amanda, and I would create some kind of crazy costume, then put our yearly plan of attack for our neighborhood into action. Now when I say...

WOD 10/29/2016

Gymnastics: 1) 6x :30 Banded Hollow Pushups Plank, rest :30 2) 3×8 Scapular elevation/depression w/ :03 Hollow Hold 3) 4x 3 Ballups + 3 Skin the Cats + 3 Front Lever Tuck w/ :05 hold WOD: For time of: 75 Squats 50 Pullups 25 Pushups 50 Squats 35 Pullups 20...

WOD 10/28/2016

Strength: 1) 3 Position Clean (Hi, Hang, Floor): 1@60%, 1@70%, 1@75%, 1@80%, 1@75% 2) Clean Grip lift Off to knee w/ :03 Pause: 3@70%, 3@80%, 3@90%, 2×3@95% WOD: 4 rounds for time of: 40m Overhead Walking Lunge 65/45# 80 Double Unders WOD Mobility: 2x 1min per...