Posts made in November, 2016

Thursday 12/1/16

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

  6:00am, 5:30pm (no yoga, Chelsea will be back next week at 6:30pm) skill work of choice (pick 1 or 2) 10:00 WOD: 9-6-3 of squat clean (135/95) box jump rest 1:00 9-6-3 of power clean (115/75) box step ups rest 1:00 18 hang muscle cleans (95/65)  ...

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Wednesday 11/30/16

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

  6:00am, 6:00pm WOD: tabata these: medball squat cleans seated ball toss weighted sit-ups wall ball press 16:00 strength: hang power snatch 1-1-1-1

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Tuesday 11/29/16

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

  6:00am, 6:00pm Strength work: 3 front squat with :03 hold EMOTM for 7:00 WOD: 4 wall walks 16 candlesticks 24 push press 800m run 3 wall walks 8 candlesticks 12 push press 400m run 2 wall walks 4 candlesticks 6 push press 200m run 1 wall walk 2 candlesticks 3 push press 120m down and back...

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Monday 11/28/16

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

  6:00am, 6:00pm 10 dumbbell power snatch 20 backwards jump ropes 10 box jumps 6 rounds Strength: deadlift 1-1-1-1

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Sunday 11/27/16

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

  8:30am strength: push press 1-1 push jerk 1-1-1 split jerk 1-1 WOD: ETMOTM for 17:00 2 ground to overheads 20 bicycles 10 reverse crunch 20 toe touch * 7 rounds total. Increase weight each round.  

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