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THE WOLF DEN

013119

1/31/2019

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GET YOUR HUNGRY LIKE WOLVES OFFICIAL GEAR HERE 

Warm Up:
-Stretch

  • Run 400m (1/4mile)
  • Row 400m(1/4mile)
  • 100 Jump Rope


WOD#1: Conditioning

5-10-15-20-15-10-5    FOR TIME
  • Wall Balls (20/10)
  • Overhead Squat (75/45)



WOD#2: Strength. 2 parts to this workout. First build to your 1 rep max. Second, do a 10 minute work out of clean and jerks as many reps as possible. Weight should be half of what your 1 rep max was.   

1. Establish a 1 Rep Max in 10 minutes
  • Clean and Jerk

2. METCON- 10 Minute AMRAP
***Weight should be half (50%) of what your 1 Rep Max is from above***
(example: if your 1 rep max was 190, your weight for this workout would be 95#)

  • Clean and Jerk



COOL DOWN:
  • 6 minute Rope Slams

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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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