Author Archives: coachfms

8.18.17

WOD 12-9-6 Power cleans 135/95 lateral bar hop burpees Rest equal time 12-9-6 Power snatches lateral bar hop burpees

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8.17.17

WOD Make up your retest of Fran or Karen Or Annie on the Run 500m run 50 double unders 50 abmat sit ups 400m run 40 double unders 40 abmat sit ups 300m run 30 double unders 30 abmat situps … Continue reading

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8.16.17

WOD Retest from 7/13/17 Karen 150 wall balls 20/14

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8.15.17

  Retest week- we will retest Fran and Karen this week and Angie next Monday. WOD Skill/weakness EMOM 30 ODD- skill/weakness 1 Even-skill/weakness 2

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7.14.17

  WOD Retest from 7/11/17 FRAN 21-15-9 Thrusters 95/65 pull ups

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8.11.17

WOD A) 3 rounds Accumulate 1 minute each movement handstand hold hollow body superman B)  AMRAP 10 15 air squats 12 c2b pull ups 9 v-ups

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8.10.17

WOD For Time 10 calories airdyne 30 power cleans 95/65 20 calories airdyne 20 power cleans 135/95 30 calories airdyne 10 power cleans 185/135 40 calories airdyne 5 power cleans 225/155

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