WOD

Monday 12/18/17

Posted by on Dec 18, 2017 in WOD | 0 comments

  6:00am, 5:00pm 1 on 1, 6:00pm strength: deadlift 3-3-3-3 WOD: 30-20-10-20-30 of over the shoulder toss hollow rocks double...

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Sunday 12/17/17

Posted by on Dec 16, 2017 in WOD | 0 comments

8:30am, 10:30am 1 on 1 Strength: bench press 3-3-3-3 WOD: 2:00 AMRAP of hang squat cleans @ 65-75% of your 1 rep max 1:00 bear crawl in a box, 5 complete right, 5 left 4 rounds

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Saturday 12/16/17

Posted by on Dec 15, 2017 in WOD | 0 comments

8:30am   Warm Up: 10 situps 10 barbell front squats 10 strict press 3 rounds Conditioning: :30 on/:30 off of double unders for 10:00 Partner WOD- Chipper: 25:00 AMRAP 55 cal row 40 burpees 25 American KB swings 53/32 10 goblet squats 24 American KB swings 53/32 40 burpees 55 cal row...

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Friday 12/15/17

Posted by on Dec 14, 2017 in WOD | 0 comments

  6:00am, 7:00am 1 on 1, 5:30pm *no regular 7:00am class today* Strength: thruster 5-5-5-5 WOD: 10 candlesticks 10 chest to bar pull-ups 10:00 AMRAP Mobility: banded shoulder...

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Thursday 12/14/17

Posted by on Dec 13, 2017 in WOD | 0 comments

  NO 6:00am CLASS DUE TO THE WEATHER, apologies for the short notice, 5:30pm class with Coach Hillary, 6:30pm 1 on 1 Partner WOD: 1000m row 90 double unders 60 wall balls 30 power cleans (135/95) 15 ring dips 30:00 AMRAP 1 athlete works at a time while other wall sits or planks, any style. Both athletes rest together. Mobility: :30 of child’s pose/ :30 cobra/ :30 down dog/ :30 cat-cow x2 sets 1:00 legs up the wall, straight 1:00 legs up the wall,...

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Wednesday 12/13/17

Posted by on Dec 12, 2017 in WOD | 0 comments

  6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1 Strength: hang power snatch 5-5-5-5 WOD: 6 box jumps 12 ball slams 24 (single count) mountain climbers 12:00 AMRAP SCHEDULE CHANGE This week only: This Friday- 6am, 7am 1 on 1, and 5:30pm. NO 7am regular...

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Tuesday 12/12/17

Posted by on Dec 11, 2017 in WOD | 0 comments

  6:00am, 6:00pm WOD: :30 pistols/ :30 rest :30 toes to bar/ :30 rest :30 handstand push-ups/ :30 rest :30 muscle cleans/ :30 rest 10 rounds Mobility: coaches...

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Monday 12/11/17

Posted by on Dec 10, 2017 in WOD | 0 comments

  6:00am, 6:00pm, 7:00pm 1 on 1 Strength: deadlift 5-5-5-5 WOD: 21-15-9 of shoulder to overhead (95/65) lateral over the bar burpees Mobility Minimum:  5:00 rollout 1:00 x2 of legs up the...

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Sunday 12/10/17

Posted by on Dec 10, 2017 in WOD | 0 comments

8:30am, 9:30am 1 on 1, 10:30 1 on 1 strength: bench press 5-5-5-5 WOD: 10 deadlifts 135/95 5 front squats 20 reverse crunch 5 rounds

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Saturday 12/9/17

Posted by on Dec 10, 2017 in WOD | 0 comments

8:30am

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