Tuesday, 10-31-17
14 Min EMOM-
1- 20 Med Ball Twists 20/14
2- 20 Hollow Rocks
8 RFT-
25′ Walking Lunge w/ 2KB 53/35
100′ Shuttle Sprint
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Tuesday, 4-28-15
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No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Strength: 2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3 Sotts Press- 3X3 4 Rounds: 4 minutes minutes work, 1 minute rest* 15 Box Jump (24/20)** 10 Wall Ball (20/14) 5 Burpees *Complete 2 wall…
Wednesday, 5-15-13
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As many rounds as possible in 25 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run
Wednesday, 11-30-16
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GOING AWAY DINNER FOR JORDAN THIS THURSDAY NIGHT AT TONY’S SUSHI. LET ME KNOW IF YOU ARE IN. Christmas party December 17. Sign up at front desk. STRENGTH: BACK SQUATS 8X4 @ 75-85% 4 MINUTE MAX POWER SNATCHES 135#/95# 4 MINUTES MAX WALL BALLS 20#/14# 4 MINUTES MAX BURPEES rest 3 min between AMRAPS
Monday, 11-2-15
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Strength: Backsquat 10@65% 10@70% 10@75% 3RFT 400m run/500m row 12 deadlifts 225/185 24 wall balls 20/14 Scale as needed.
Wednesday, 12-21-16
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Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…
wednesday 9-9-15
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20 Min AMRAP 5 C2B 7 T2B 9 Dips 30 D/U *Scale as needed* Back Squat 3×10 @ 62.5%