1.19.17
Strength A. Bench Press- 5, 5, 5, 5; Rest 1:30 B. Tabata Sit Ups WOD For Reps EMOM x 10 Min 1- 45 Sec KB Swings- 53/35 Min 2- 45 Sec Burpee Box Jumps- 24″/ 20″
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Strength A1. Pull Ups 2.2.2; Rest 10 Sec/ Rest 20 Sec A2. Shoulder Press x 8; Rest 1:30 x 4 WOD Every 2 Min Round 1 4 Thrusters- 75lb/ 45lb 4 Toe to Bar Round 2 6 Thusters 6 Toe to Bar Round 3 8[…]
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Strength Deadlift- 3, 3, 3, 3; Rest 1:30 WOD “Christine” 3 Rounds For Time Row 500M 12 Dead Lift @ bodyweight 21 Box Jumps- 20″
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No 12:30 or 7:15 today Strength Clean n Jerk- 1.1; Rest 10 Sec/ Rest 1:30 x 3 *Try to add from last week WOD Open Workout 15.4 8 Min AMRAP 3 HSPU, 3 Cleans (Power or Squat)- 185lb/ 125lb 6 HSPU, 3 Cleans 9 HSPU, 3 Cleans 12 HSPU, 6[…]
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Teams of 3 90 Double Unders 90 KB Swings- 24kg/ 16kg 90 Calorie Row 90 No Push Up Burpee Box Jumps- 24″/ 20″ *One resting team member must hold an FLR at all times
Read More »1.13.17
Strength Strict Shoulder Press x 2 + Push Press x 3 + Push Jerk x 4; Rest 1:30 x 3 WOD For Time 50 Box Jumps- 24″/20″ 40 Overhead Walking Lunges 45lb/ 25lb 30 Jumping Lunges 20 Calorie Row 10 HSPU
Read More »1.12.17
Strength EMOM x 12 Min Min 1- 5-6 Supinated Grip Pull Ups Min 2- AMRAP Supinated Grip Knees Raises in 30 Sec WOD 3 Rounds For Time (15 Min Cap) 25 Wall Balls- 20/14 to 10ft 35 Jumping Pull Ups 45 Double Unders
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Strength Squat Snatch- 3, 3, 3, 3; Rest 2 Min WOD 9 Min AMRAP 15 Toe To Bar 10 Deadlift- 115lb/ 75lb 5 Power Snatch
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Strength Clean n Jerk- 1.1.1; Rest 10 Sec/ Rest 1:30 x 3 WOD Every 3 Min x 4 6 Squat Cleans- 115lb/ 75lb 6 Shoulder to Overhead 6 Burpees over the Bar * Post time for each interval to whiteboard
Read More »1.7.17
With a Partner For Time (30 Min Cap) 30 Burpees 100 Deadlift- 135lb/ 95lb 150 Air Squats 200 Double Unders 30 Burpees One partner works while one partner rests. Resting partner must sit in bottom of squat
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