11.21.17

Thanksgiving Week Schedule:

Monday/Tuesday-Regular schedule

Wednesday-No 6:30pm class

Thursday- 8am only

Friday-Closed

Saturday-Closed

 

 

Strength

Cleans

7X1 @ 90%

WOD

4 RFT

  • 15 KBS 70/53
  • 12 Power cleans 115/85
  • 9 c2b pull ups
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11.20.17

Thanksgiving Week Schedule:

Monday/Tuesday-Regular schedule

Wednesday-No 6:30pm class

Thursday- 8am only

Friday-Closed

Saturday-Closed

 

Strength

Back squat

  • 5×3 @90%

WOD

1,000m row

then

3 RDS

  • 15 deadlifts 275/185
  • 10 strict hspu
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11.17.17

FRIDAY- NO 5:30pm class

 

Strength

Snatch

7×1 @ 82.5 – 92.5%

WOD

5 RFT

  • 50 double unders
  • 12 dumbbell snatches 50/30 (alternating)
  • 9 burpee box jump overs 24/20
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11.16.17

   

 

Row X 4

  • 50/40 calories
  • rest 3 minutes

Then

Skill work – 20 minutes

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11.15.17

 

Strength

Clean and jerk

6X3 @ 72.5 – 77.5%

WOD

7 RFT

  • 100m run
  • 10 shoulder to overhead 135/95
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11.14.17

 

Strength

Sumo Deadlift

3-3-3

climbing-heavier than 10/24/17

WOD

  • 50 strict pull ups
  • 50 KB front rack walking lunge steps (you choose weight)
  • 50 strict ring dips
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11.13.17

 

Strength

Back squat

  • Work up to a heavy single around 90%
  • 5×3 @87.5%

WOD

3 RFT

  • 50 abmat sit ups
  • 30 wall balls 20/14
  • 20 hang power snatches 95/65
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