Posts made in March, 2016

Friday 4/1/16

Posted by on Mar 31, 2016 in WOD | 0 comments

6:00am, 7:00am, 5:30pm strength: deloading thrusters at 70 and 50% WOD: 1 power clean 1 push press 2 push or split jerks (sequence to be performed as rapidly as possible without breaking form) 1 candlestick jumping jacks** **increase by 1 each round 12:00 AMRAP  

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Thursday 3/31/16

Posted by on Mar 30, 2016 in WOD | 0 comments

6:00am, 6:00pm buy in: 200m row x4, 40 dips WOD: 10 pull-ups 10 ball slams 20 target touch 18:00 AMRAP

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Wednesday 3/30/16

Posted by on Mar 29, 2016 in WOD | 0 comments

5:00am, 6:00am, 7:15am level 1, 6:00pm strength: deloading power clean @ 70, 60, and 50% of 1rm Partner WOD: 10:00 running clock 1:00 shoulder to overhead (partner A) 4:00 bottom to bottom squats (A&B working together 4:00 Russian kettlebell swings 1:00 shoulder to overhead (partner B) *during s2o, alternate partner holds bar in front rack position

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Tuesday 3/29/16

Posted by on Mar 28, 2016 in WOD | 0 comments

6:00am, 6:00pm buy in: 100 reverse crunch WOD: “Nancy” 15 overhead squats (95/65) 400m run 5 rounds for time

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Monday 3/28/16

Posted by on Mar 27, 2016 in WOD | 0 comments

6:00am, 6:00pm strength: deloading shoulder press 2 @70% of 1 rep max for 3:00 3 @ 60% for 3:00 5 @ 50% for 2:00 max rep set @ 50% for :30 WOD: 6 Romanian Deadlifts (135/95) 12 butterfly sit-ups 18 double unders 6 rounds

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