Month: April 2019

5-1-2019

Its May! Str/Skill:3x400m RunsRest 1 min between efforts WOD:8min10 Wall Balls5 Box Jump Overs(20/14,24/20)

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4-30-2019

One bar, and you! Str/Skill:13min6×2+1+1Squat Cleans + Front Squat+ JerkWork above 70% WOD:3rds21 Shoulder to Overhead15 Front Squats9 Squat Cleans(95/65)

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4-29-2019

Save the legs, you will need them. Str/Skill: 14 min clockBuild to a heavy5rep Close Grip Bench  WOD: 50 Push Ups40 Situps30 Pull Ups40 Push Ups30 Sit Ups20 Pull Ups30 Push Ups20 Situps10 Pull Ups

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4-26-2019

Friday night fun Str/Skill:7×1+2Power Clean +Push JerkBuild WOD: 4min Window3rds:6 Power Cleans6 Jerks12 Wall BallsMax Burpees in time leftRest 1 min4min Window3rds:10 Wall Balls3 Clean & JerksMax Burpees in time left

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4-25-2019

Dont miss Thursday Str/Skill:Kettle Bell SnatchProgression WOD:Down the line10 Deadlifts20 Push Ups10 Deadlifts20 Lunges10 Deadlifts20 BurpeesThen back up (225/155)

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4-24-2019

Go hard….. but not too hard. Str/Skill: 5×2Pause Front SquatsBUILD WOD:”Jackie”1000M Row50 Thrusters (45/35)30 Pullups 

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4-23-2019

Two for Tuesday Str/Skill:5X3 Hi Hang Power SnatchBuild WOD:8min LadderDumbbell SnatchBurpee Box Jump2/14/26/38/4(50/35,24/20)

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4-22-2019

Everyone needs to do this. Str/Skill:13minStrict Press10 Rep Max WOD:800M Run30 Push Press100 Double Unders30 Push Press800M Run (95/65)

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4-20-2019

Fun Str/Skill: 14minBench Press10 Rep Max WOD: 12 min AMRAP10 Box Step Ups10 Push Ups(20/14) vest

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