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THE WOLF DEN

011420

1/14/2020

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TUESDAY


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds
  • 8 Push Ups
  • 8 Inchworms
  • 8 Jump Squats


WOD#1: Strength.
10 x 7 (Build each set to your heaviest working set of 7)
  • Sumo Deadlift


WOD#2: Endurance.
18 Minute EMOM (Every Minute On the Minute)

-Even Minute
  • 4 Sumo Deadlift High Pull @ 75/45
  • 4 Handstand Push Up *
  • 4 Pull Ups**
-Odd Minute
  • Rest

* Scale HSPU to Pike Push Ups or Elevated Push Ups
**Scale Pull Ups to Ring Rows or Pull Ups with Band Assistance




COOL DOWN:
  • Stretching/Foam Rolling
​6 rds- 20-30 secs of swings
  • Hollow Rocks and Arch Swings on the bar for shoulder mobility and Pull Up/ Bar Muscle Up/Toes to Bar Swing.

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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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