Posts made in April, 2015

Friday 5/1/15

Posted by on Apr 30, 2015 in WOD | 6 comments

6:00am, 7:00am, 5:00pm, 6:00pm   6:00 Core WOD: “Nancy” 400m run 15 overhead squats 4 rounds   10:00 mobility

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Thursday 4/30/15

Posted by on Apr 29, 2015 in WOD | 0 comments

6:00am, 6:00pm Strength: deloading push jerk 5 reps at 70% 1RM for 2:00 7 reps at 50% 1RM for 5:00   WOD: 30 Russian kettle bell swings 10 right leg box step ups 10 left leg box step ups 600m run 3 rounds

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Wednesday 4/29/15

Posted by on Apr 28, 2015 in WOD | 0 comments

6:00am, 6:00pm Strength: deloading front squat at 70/60/50%   WOD 1: 3:00 AMRAP of 8 plyo push ups 8 hang power cleans rest 2:00 WOD 2: 3:00 AMRAP of 8 burpees 8 push press rest 2:00 WOD 2: 3:00 AMRAP of 8 lateral jumps 8 sumo Deadlift high pulls

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Tuesday 2/28/15

Posted by on Apr 28, 2015 in WOD | 0 comments

6:00am with Coach Cam, 6:00pm, 7:00pm Skill Work: 3 rounds of 12 pistols 3 rounds of 10 ring dips not for time   WOD: 50/40/30/20/10 reps each of stationary lunges situps double unders

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Monday 4/27/15

Posted by on Apr 28, 2015 in WOD | 0 comments

6:00am with Coach David, 6:00pm and 7:00pm with Coach Cam Strength: deloading power snatch at 70/60/50%   WOD: 5 pull ups 10 ring/Paraclete push-ups 15 wall ball shots 400m run 20:00 AMRAP

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