WOD

23rd August Sunday

Mobility 3 rounds: • 40 sec Thoracic Spine BB Stretch • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 20 sec Spiderman Lunge Right • 20 sec Spiderman Lunge Left 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Box Stretch Right • 30 sec Box Stretch Left 3 rounds: • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 40 sec Goblet Squat Hold 70/53#

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21st August Friday

Warm-up • 300 m Row 3 rounds: • 40 sec Thoracic Spine BB Stretch • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 20 sec Spiderman Lunge Right • 20 sec Spiderman Lunge Left 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Conditioning Helen 3 rounds for time 400 m run 21 KBS 1.5 pood/ 1 pood 12 pullups

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20th August Thursday

Warm-up • 400 m Run 3 rounds: • 10 m Walking Lunges • 10 Dumbbell Thrusters 20/10# 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Box Stretch Right • 30 sec Box Stretch Left Strength Clean & Jerk • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Shoulder Press • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Conditioning 5 rounds for time: • 400 m Row • 20 kb Thrusters 55/35#  

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Virtual Wod To END VETERAN SUICIDE

I am going to participate in the Virtual WOD TO End Veteran Suicide by doing 22 Reps for 22 Sets of workouts. I’m raising funds for Active Heroes, a 501c3 charity helping to reduce veteran suicide! The WOD (Workout of the day) will show respect for the emotional weight that United States Veterans are carrying during and after war. 22 veterans a day commit suicide and I am doing something about it by participating in this amazing event! Donations to my fundraising page go towards helping to build a Military Family Retreat Center that will offer programs for veterans and their family members to help curve the suicide rate, forge veteran community bonds, build camaraderie and boost moral. The retreat center is only 10% funded, so every dollar is needed to help make this huge project a reality. Learn more about the retreat here:www.ActiveHeroes.org Help make this first retreat a reality by supporting my fundraising page now at the top right! If you can’t make a donation at this point, help me reach my goal by sharing this page on Facebook and Twitter! Or, even better, send an e-mail to friends you think might be interested in contributing and include a link to my page! Thanks so much for your generosity! Signup Here- https://www.facebook.com/events/1608046252780830/ Donation Link- https://fundraise.activeheroes.org/fundraise?fcid=489487   Coach B…

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19th August Wednesday

Warm-up • 100 Jump Rope Singles • 50 Double Unders 3 rounds: • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 40 sec Goblet Squat Hold 70/53# 3 rounds: • 10 Jacking Jacks • 10 Air Squats Strength Front Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Back Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Core 6 rounds: • 20 sec Hollow Body Rock • 10 sec Rest • 20 sec Superman Rock • 10 sec Rest Conditioning 4 rounds for time: • 200 m Run • 12 Kettlebell Swings 70/53# • 12  overhead lunges

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