Wilson Park WOD V

WOD:
3 Rounds of :
10 Wall Ball @ 20# mb
10 Cousins
10 Push-ups
10 Slam Ball
Post time and loads.
Today was a very cold day here in Chicago, wind was blowing, fingers were numb, we still were able to move and move some more. Learning to do the Cousin requires timing, momentum and lots of patience to really [...]

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Wilson Park WOD IV

WOD:
Modified Badger
Snatch x 21, 15, 9 @ 20kg kb Left arm
Pull-up x 21, 15, 9
Snatch x 21, 15, 9 @ 20kg kb Right arm
Pull-up x 21, 15, 9
Note:
1) Perform the snatch set one x 21 Left arm, then 21 pull-ups
2) Perform the snatch set one [...]

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Wilson Park WOD III

WOD:
21, 15, 9
Row for Calories
SDHP x 20kg kb
Wall Ball x 20# mb
Post times and weights.
Happy Saturday.
Worked this outside in sub 20 degree weather! Wohoo! Man, even wearing a wicking shirt and fleece jacket to workout in I was sweating up a storm. Gloves did aide in the tactile support for the kb and mb exercises. [...]

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Row along now, nothing to see here…

WOD:

Row 500m, OH squat x 21, Knees to chest x 21
Row 1000m, Back Squat x 15, Knees to chest x 15
Row 1500m, Lunge walk x 9, Knees to chest x 9

Notes for the row:
Hydrate properly
Chest is always out
Squeeze your upper back muscles on each row
Tall back
Notes for the Kness to chest:
Minimize excessive swing by contracting [...]

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Wilson Park WOD II

WOD:
I)
KB Turkish Get-ups
MB Cousins
5 rounds of 5 reps each
II)
KB Overhead squats
MB Slams

5 rounds of 5 reps and repeat twice
 III)
KB swings
KB snatch
5 rounds of 30 swings 20 snatch each arm
III)
Go home and “Cry”

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