Posts made in September, 2016

Saturday 10/1/16

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

6:00am private, 8:00am Partner WOD: 26:00 AMRAP Partner A: 400m sprint Partner B: hang power snatch switch and repeat. Partner A: 400m run Partner B: back squats from the floor switch and repeat. Partner A: 400m run Partner B: double unders switch and repeat. Partner A: 400m run Partner B: burpees switch and repeat. *if of all of above is completed before time cap, begin from top and work until clock stops.

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Friday 9/30/16

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

6:00am, 7:00am, 5:30pm, 6:30pm kids class strength: deadlift 3-3-3-3 WOD: :45/:15 rowing for cals :45/:15 Russian kettlebell swings :45/:15 weighted lunges (from rack) :45/:15 starfish 3 rounds

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Thursday 9/29/16

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

6:00am, 6:00pm skill/ buy in: 4 attempts at max rep unbroken double unders -or- 5 minutes double under practice WOD: 40 thrusters 30 burpees box jumps 20 chin ups * situps until last athlete is done   rest, then: 1 mile run for time

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Wednesday 9/28/16

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

6:00am, 5:15pm level 1, 6:00pm strength: back squat 3-3-3-3 WOD: 8 pistols (4 each side) 16 strict dumbbell press (8 each side) 24 Russian twists (singles) 10:00 AMRAP *mobility- 1:00/1:00 of couch stretch and Childs pose for 8:00, time permitting*

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Tuesday 9/27/16

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

6:00am, 6:00pm 8:00 Skill of choice WOD: 8 barbell rows 8 box jumps 8 weighted situps 130m run 8 rounds mobility

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