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THE WOLF DEN

122018

12/20/2018

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Get your HUNGRY LIKE WOLVES winter gear HERE (Hoodies, Long sleeve shirt, beanies, etc..)


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Warm Up:Warming up the muscles we will be focusing on.
-10 Minute Stretch
-2 Rounds
  • 15 DB Shoulder Press
  • 15 DB Squat
  • 15 DB Russian Deadlifts
-Resistance Band Stretch


WOD#1:Strength. Take turns knocking out 100 reps together. When 1 person can no longer go, switch.
Team of 2- FOR TIME
  • 100 Push Jerks (65/45)
  • 100 Deadlifts w/ Resistance Band (135/95)
  • 100 DB Snatches (30/20)


WOD#2: Cardio HIIT. Go as fast as you can.
Ladder(Down and Up) FOR TIME
  • 30 Slam Balls
  • 20 Rope Slams
  • 10 Burpees
  • 5 Toes to Bar


COOL DOWN: Core.
TABATA (20 second ON/10 seconds REST) x 3 Rounds
  • Med Ball Rock Hold
  • Hanging Knee Raises
  • Med Ball V-Situps
  • Ring Dip Hold

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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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