Posts made in November, 2015

Monday 11/30/15

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

  6:00 AM, 6:00 PM, 7:00 PM strength: power snatch 1-1-1-1 WOD: 30 double unders 20 knees to elbows 10 Romanian Deadlifts (135/95) 5 rounds  

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Sunday 11/29/15

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

8:30am Snatch drop 3-3-3 snatch balance 2-2-2 heaving snatch balance 1-1-1 WOD: 5 R arm dumbbell snatch 5 L arm dumbbell snatch 10 L leg weighted plate steps 10 R leg weighted plate steps 20 reverse crunch 12:00 AMRAP      

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Friday 11/27/15

Posted by on Nov 27, 2015 in WOD | 0 comments

6:00am and 7:00am only- no PM classes strength: strict press 3-3-3-3 WOD: 15-12-9-6-3 of Pull-ups clean and jerk (115/75) broad jump

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Thursday 11/26/15

Posted by on Nov 25, 2015 in WOD | 0 comments

7:00am 10:00 core work Tabata This: hand release push-ups row for calories Bent over barbell row jack squats mountain climbers 10:00 mobility

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Wednesday 11/25/15

Posted by on Nov 24, 2015 in WOD | 0 comments

6:00am, 7:00pm team training strength: back squat 3-3-3-3 WOD: 10 power cleans 15 reverse crunches 20 box jumps 5 rounds for time ** no PM classes for the remainder of the week! Thursday 11/26: 7:00am only Friday 11/27: 6:00am and 7:00 only**

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