WOD – 10-7-16

WARM-UP COACHES CHOICE STRENGTH Build to a Build to a heavy hang squat snatch (above knee) WOD 3 Rounds for time: 400m run 5 Hang Squat snatch @75% of days max 15 Box Jump overs 15 CTB

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WOD – 10-5-16

WARM-UP 1 min stations x 2 of each AB singles row 200M run STRENGTH Build to 5rm Weighted Pullup No pull-ups = 5×3 negatives (31A3) WOD 5×3 Min Amrap 5 Russia KB swings – heavy 7 [...]

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WOD – 10-4-16

      *Monday October 10th Columbus day we will have 2 classes at 9:00am and 11:00am.   WARM-UP EMOM x 9 1 – 200/175m row 2 – 3 Tall jerks + 3 Split jerks 3 – 30 [...]

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WOD – 10-3-16

WARM-UP 2 Rounds 200m run 10 air squats 10 strict press 10 Front Squats 10 push press STRENGTH 12 Min Emom Build to a 1rm Squat Clean Thruster WOD 50 thrusters for time (135/95) *every break = 200m run

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WOD – 10-2-16

WARM-UP 250m row 200m run review and drill movements SWOLE SESSION 3 Sets 12 barbell bicep curls 12 DB Side Raise 1 min weighted plank hold WOD 5 Sets Each for time 20 cal row 200m run 10 KB snatches

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WOD – 10-1-16

WARM-UP 400m run 5-7 min mobility review and drill movements WOD 400 M Run Together 100 Push Press (split evenly) 95/65 50 T2B (Split Evenly) 100M OH Walking plate lunge 25/10 (PARTNERS LUNGE [...]

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WOD – 9-28-16

WARM-UP 10 burpees easy pace 10 air squats 10 box jump step down hip mobility calves STRENGTH 4 Sets 15 Kb Goblet Squats (ahap) 1 Lap Farmers Carry 25 banded tricep press downs WOD AMRAP 10 10 [...]

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