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THE WOLF DEN

012319

1/23/2019

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Warm Up:

-Stretch
- Push Up Challenge (1 min. of Push Ups)

-2 Roundsa
  • 12 Goblet Squats
  • 12 Shoulder Press 


WOD#1: Strength. Do 21 of each movement, then 15, then 9. After completing each round(21/15/9), run a quarter mile.
21-15-9  FOR TIME
  • Power Snatch (95/65)
  • Push Jerk (95/65)
  • RUN 400m (1/4 miles) AFTER EACH ROUND


****Modified exercises*****
  • Alternating Dumb Bell Snatch
  • DB Push Press
  • ROW 400m (1/4 miles) AFTER EACH ROUND



WOD#2: Endurance. Every Minute On the Minute for 10 minutes complete the following. Do each movement within the minute as fast as you can so that the rest of the minute is your rest. Guaranteed to make you sweat ;)
​

EMOM x 10 minutes
  • 6 Devil Presses (30/15)
  • 4 DB Squat (30/15)
  • 2 Burpees


COOL DOWN: Core
50-40-30-20-10
  • Ab Mat Situps
  • Mountain Climbers

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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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