Monthly Archives: April 2017

4.27.17

  Warm up   3 rounds 250m row 30 jumping jacks 10 good mornings 45/35 10 btn push press (snatch grip) WOD Strength Bench press 4X8 @70% METCON EMOM 10 6 power snatches 95/65 12 air squats both movements are … Continue reading

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4.26.17

  Warm up 5 minutes Airdyne- :30 easy :30 moderate 2 rds 50 singles 20 toe touches w/trunk twist 15 push ups 10 walking lunges 5 bar kips WOD Metcon FOR TIME 50 double unders 25 knees to elbow 50 … Continue reading

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4.25.17

  Warm up 2 rds 10 calorie row 30 jumping jacks :30 wall assisted hip stretch 10 front squats :30 squat bottom hold 10 push press WOD Strength EMOM 6 3 snatches @80% Metcon 30-20-10 Calorie row Thrusters 75/55 Kbs … Continue reading

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4.24.17

  Warm up 3 rds 250m row 20 toe touches w/trunk twist 15 air squats 10 push ups WOD Strength Work up to a heavy complex 1 power clean + 1 clean + 2 front squats Metcon 3 RFT 20 … Continue reading

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4.21.17

Warm up 3 minutes airdyne or rower 3 rounds 30 jumping jacks 20 toe touches w/trunk twist 10 front squats 10 push press 45/35 WOD Metcon 3RFT 9 cleans 135/95 12 s2oh 135/95 15 toes to bar

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4.20.17

  Warm up   2 rounds 250m row :30 couch stretch(each leg) 10 ohs :30 squat bottom hold 10 push ups WOD Strength OHS 3RM METCON 21-15-9 OHS 95/65 Kbs 70/53

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4.19.17

  Warm up 2 rds 100′ high knees 20 toe touches w/trunk twist 100′ butt kicks 15 push ups 100′ high knee skips 100m run WOD Metcon FOR TIME 30 burpees 1 mile run 30 burpees 1K row

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