Friday, 2-22-18

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Reminder: No 5AM classes this week.

Tonight we will be judging the Open WOD from 6pm on. Bring your family and friends and wine to cheer them on.

 

18.1

20 min Amrap

8 T2B

10 DB Hang Clean and Jerks 30/35

14/12 Cal Row

 

Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Thursday, 2-22-18

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Reminder: No 5AM classes this week.

Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.

 

 

Strength: Every :30 for 10 min
1 Sq. Snatch start @60% and build

5RFT
12 Alt. DB Snatches 45/30
10 T2B
10 C2B Pull Ups
12 Box Jump Overs 24″/20″

Wednesday, 2-21-18

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Reminder: No 5AM classes this week.

Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.

 

 

Strength:

15 min EMOM
first 5 min 3 strict press
second 5 min 3 push press
third 5 min 2 split jerks

*start light and build throughout EMOM*

 

 

21-18-15-12-9
Cal Row
Thrusters 95/65
Bar Facing Burpee

*20min Cap*

Tuesday, 2-20-18

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Reminder: No 5AM classes this week.

Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.

 

 

Skills
Practice, Practice, Practice…. (If you plan on doing rope climbs, bring shin protection)

10 min AMRAP

3 KBS 70/53
2 HSPU
1 Deadlift 315/225