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  • shihan44

Monday April 13

At home wod


Iiiiiiits chipper time!


mobility:

PNF hamstrings

calf bone saw

kb reset


warmup:2x

5 lunges, elbow to floor

6 kb deadlifts

7 pushups

8 sit-ups or hollow rocks

9 1 legged hops (except Karen, Pat, Gloria and Joan! no hopping on spare parts!)


wod:

50 jumping jacks

40 kb swings

30 weighted step ups

20 lunges

10 dips

5 burpees

10 dips

20 lunges

30 weighted step ups

40 kb swings

50 jumping jacks



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At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

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Estes Park, CO 80517

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