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Archive for October, 2014

November 1,WOD

Posted by Jenn on October 31,2014

Ankle and Calf Health Strength Session 3×8 Alternating Kettle Bell Press 3×8 Kettle Bell Cleans 3×8 Kettle Bell Roll Outs Wod 7 Rounds 7  Ring Dips 7 Power Cleans 7 T2B Coach Swagar’s Quote of the day: “A team takes on the personality of the head coach.“Ricky Williams

October 31, WOD

Posted by Jenn on October 30,2014

Leg Health Skills Session 3×2 Lengths Sled Pulls 3×6 Tea Cup Lunges 3×6 Turkish Get ups Wod 6 rounds 250 M run 6 Burpee Box Jumps 6 Over Head Lunges 6 Push Press Coach Swagar’s Quote of the day: ” Trick or Treat? ”    

October 30, WOD

Posted by Jenn on October 29,2014

Back Health Strength Session 3×10 Stiff Legged Dead Lift – With 60 Sec Rest 3×10 V Ups – With 60 Sec Rest 3×10 Pull Ups – With 60 Sec Rest Wod 10 Intervals 10 Kettle Bell Swings 30 Sec Rest Bonus Round Coach Swagar’s Quote of the day: “One of the most sincere forms of […]

October 29, WOD

Posted by Jenn on October 28,2014

IT Band/QL Health Strength Session 3×250 M Row with 30 Sec Rest 3×2 min of Skipping with 30 Sec Rest 3×1 min of Wall Balls Wod 6 rounds 3 Clean and Jerks 45 Sec Rest Coach Swagar’s Quote of the day: “But, unfortunately, sometimes that affirmation creates a sense that you deserve special treatment and […]

October 28, WOD

Posted by Jenn on October 27,2014

Shoulder Mobility Strength Session 3×10 Bench Press with 60 Sec Rest 3×10 Dumb Bell Split Squats with 60 Sec Rest 3×10 Dead Bugs with 60 Sec Rest Wod 6 Intervals 20 Dumb Bell Snatch 10 Dumb Bell Thrusters 30 Sec Rest Coach Swagar’s Quote of the day:

October 27, WOD

Posted by Jenn on October 26,2014

Spine Mobility Skills Session 3×10 Hand Stand Push Ups -With 60 Sec Rest 3×10 Prone Rows With 60 Sec Rest 3×10 Pistols With 60 Sec Rest Wod 3 Intervals 4  Power Snatch 3 Over Head Squat 2 Snatch 30 Double Unders 60 Sec Rest Coach Swagar’s Quote of the Day:      

October 26, WOD

Posted by Jenn on October 25,2014

Sunday FUN Day.

October 25, WOD

Posted by Jenn on October 24,2014

Leg Health Strength Session 3×10 Military Press With 60 Sec Rest 3×10 Kettle Bell Swings With 60 Sec Rest 3×10 Kettle Bell Roll Outs With 60 Sec Rest Wod 12 Min Amrap 8 Push Press 6 Hang  Power Cleans 4 C2B Pull Ups 2 Reverse Burpees Coach Swagar’s Quote of the day:   

October 24, WOD

Posted by Jenn on October 23,2014

Hip Mobility Strength Session 3×10 Back Squat With 60 Sec Rest 3×10 Hollow Rocks With 60 Sec Rest 3×10 Lateral Raises With 60 Sec Rest Wod 4 Intervals 500 M Row 20 Wall Balls 60 Sec Rest Coach Swagar’s Quote of the day: ” Leave the Coaching to the Coaches…”     Great Book!  

October 23, WOD

Posted by Jenn on October 22,2014

Lat/QL Health Strength Session 3×2 Rope Climbs -With 90 Sec Rest 3×10 Wide Grip Rows- With 90 Sec Rest 3×10 Evil Wheels – With 90 Sec Rest Wod 3 Rounds 12 Front Squats 10 T2B 8 Box Jumps 30 Sec Rest Coach Swagar’s Quote of the day: “Love is when the other person’s happiness is […]