WOD

Sunday 8/20/17

Posted by on Aug 20, 2017 in WOD | 0 comments

8:30am, 9:45am level 1, 10:30am 1 on 1 Strength: strict press from back rack 3-3 push press from back rack 3-3 push jerk from back rack 3-3 WOD: 15 lateral bar hops 12 traveling planks 9 Romanian deadlifts 6 rounds  

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Saturday 8/19/17

Posted by on Aug 19, 2017 in WOD | 0 comments

8:30am 4 rounds of: 10 pull-ups 200m run 10 air squats 200m run 10 push ups 200m run 10 sit-ups 200m run  

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Friday 8/18/17

Posted by on Aug 17, 2017 in WOD | 0 comments

  6:00am, 7:00am, (7:00am 1 on 1), 5:30pm strength: deloading OHS 2 @ 70% for 3:00 3 @ 60% for 3:00 5 @ 50% for 2:00 WOD: 24 double unders 8 squat cleans (105/75) 6 candlesticks 12:00...

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Thursday 8/17/17

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

  6:00am, 5:30pm skills 15:00, athletes choice WOD: Part A: 10:00 EMOTM EVENS: 2 right arm KB swings, 2 hang snatch, 2 OH squats 2 left arm KB swings, 2 hang snatch, 2 OH squats ODDS: AMRAP¬†of KB sumo deadlift high pulls Part B (immediately follows): 4:00 AMRAP burpees SCORE= total SDHP + burpees  ...

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Wednesday 8/16/17

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

  6:00am, 6:00pm, 7:00pm 1 on 1, 8:00pm 1 on 1 strength: deadlift deload 3 @ 70% of 1 rep max for 3:00 4 @ 50% for 4:00 WOD: 400m run 16-12-8-4 reps of -Hang power clean and jerks (115/85) -box jumps 800m run  ...

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Tuesday 8/15/17

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

  6:00am, 6:00pm Buy in: 10 wall walks 15 ring pull-ups 20 pistols   WOD: 1:30 work/:30 rest of row for cals ball slams bench hops back squats 1:00 rest 3 rounds, 26:00 clock mobility...

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Monday 8/14/17

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

  6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm level 1 strength: push jerk deload at 70, 60 and 50% for 8:00 WOD: 10 thrusters 95/65 10 weighted sit-ups 20 mountain climbers 12:00 AMRAP

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Sunday 8/13/17

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

8:30am, 10:30am 1 on 1, 11:30 1 on 1 strength: bench press deload 70/60% and 50% max rep out WOD: 20-16-12 of Dumbbell hang clean and press box jump overs

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Friday 8/11/17

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

  6:00am, 7:00am, (7:00am 1 on 1), 5:30pm Strength: overhead squat 1-1-1-1 WOD: 15-12-9-6-3 of hang power snatch (95/65) pullups front squat pullups

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Thursday 8/10/17

Posted by on Aug 9, 2017 in WOD | 0 comments

  6:00am, 5:30pm skills: 8:00 practice for WOD WOD: 5 rounds 50-40-30-20-10 wall balls alternating with 10-8-6-4-2 muscle ups (variance under/overs, banded bar muscle ups, banded ring muscle ups, 1 ring dip +1 pull-up) for time 8:00 core...

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