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Friday, 06 October 2017 00:00

10.06.17

Strength

Back Squat 

1x5 @ ~80-85%

 

WOD

200 m Run

9-6-3

Thrusters 135/95

Chest to Bar Pull Ups

200 m Run

15-12-9

Thrusters 95/65

Pull Ups

Tuesday, 03 October 2017 00:00

10.03.17

Strength

Strict Press

5x5 @ ~75% of 2 rep...be conservative

 

WOD

For Time:

10-8-6-4-2

Hang Clean and Jerk 135/95

200 m Run BEFORE each round of C&J

 

After Party

4x10 Back Extensions

3xME Strict Chin Ups

 

 

Monday, 25 September 2017 00:00

09.25.17

Strength

EMOM 7

Squat Clean Thruster

*build to a heavy for the day

Gymnastics WOD

Every 2 minutes x 4 (8 minutes, clock starts at 0:00)

1 Round of Gymnastics WOD (CFVF, MARY, OR NATE)

6 Thrusters at ~65%

*Ideally this should be done as an EMOM of Evens and Odds, but if a round will take more than a minute, use the the two minutes to get both done.

WOD

At minute 10

1 Mile Run for time

After Party

EMOM 5

20 Sit Ups

Thursday, 21 September 2017 00:00

09.21.17

Strength

EMOM 8

Power Snatch + Snatch Balance


WOD

For Time:

400 m Run

then

4 Rounds

5 Renegade Rows 35/20

20 Sit Ups (RX+ 10 GHD Sit Ups)

then

200 m Run

 

After Party

Goal Work/Mobility

Tuesday, 19 September 2017 00:00

09.19.17

Strength

Strict Press

2, 2, 2, 2, 2

 

WOD

For Time:

20 Burpee Box Jump Overs 24"/20"

200 m Run

40 Wall Balls 20/14

200 m Run

80 Double Unders

200 m Run

 

After Party

Tabata Hollow Rock

Dumbbell Row 4x8

 

Friday, 15 September 2017 00:00

09.15.17

WOD


For Time:

400 m Run

27 Wall Balls 20/14

21 Pull Ups

15 Thrusters 95/65

9 Hand Stand Push Ups

400 m Run

21 Wall Balls

15 Pull Ups (Chest to Bar)

9 Thrusters 95/65 (RX+ 115/75)

6 Handstand Push Ups (RX+ 4 inch deficit)

400 m Run

15 Wall Balls

9 Pull Ups (RX+ 6 Muscle Ups)

6 Thrusters 95/65 (RX+ 135/95)

3 Handstand Push Ups (RX+ to 8 inch Deficit)

Wednesday, 30 August 2017 00:00

08.30.17

Strength

Back Squat

1x20 + 5lb

 

WOD

3 Rounds For Time:

200 m Run

20 Wall Balls 20/14

250 m Row

2 Wall Walks

 

After Party

5x5 Strict Pull Ups

3xME L-Sit Hold

Monday, 21 August 2017 00:00

08.21.17

Gymnastics

Every :45 x 8 (4 total rounds)

Odd Intervals: 6-10 Pistols

Even Intervals: 6-10 Toes to Bar

 

WOD

4 Rounds For Time:

3 Power Cleans 185/125

200 m Run

1 Round of Cindy

 

After Party

EMOM 5

20 Sit Ups

Thursday, 10 August 2017 00:00

08.10.17

Strength

Overhead Squat

2, 2, 2, 2, 2

 

WOD

3 Rounds For Time

400 m Run

21 Kettlebell Swings 53/35

15 Air Squats

9 Toes to Bar

 

After Party

Goal Work/Mobility

Friday, 21 July 2017 00:00

07.21.17

WOD

For Time:

200 m Run

20 Power Snatch 95/65

200 m Run

20 Thrusters 115/75

200 m Run

20 Clean and Jerk 135/95

200 m Run

20 Chest to Bar Pull Ups

RX+ all at 135/95

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