Friday, 1-7-20
20 Min to complete:
3×10 DB Bent Over Row
3×12 Lat DB raises
3×12 Front BB Raises
3×10 Strict Dips
20 Min AMRAP
20/15 AAB
15 KBS 70/53
10 C2B
100′ Farmer’s Carry 70/35 X 2
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Friday 5-29-15
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Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups
Tuesday, 12-10-13
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Strength/Skill – 5 x 1 Complex – (Hang Snatch, above knee + Snatch) Complete as many rounds as possible in 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Power Clean, 7 reps 95/65 pound Sumo Deadlift High-pull, 10 reps
Friday, 4-13-18
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12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5% Min 8-9: P.Clean & Jerk 72.5-80% Min 10-12: P.Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep look the same) For…
Thursday, 8-23-18
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Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
Monday, 11-27-17
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Christmas Party is Dec 16th. please sign up at the front desk. With a continuously running clock: For time: 21 Deadlifts 225/155 200′ Shuttle run(50′ out & back, x2) 15 Deadlifts 200′ Shuttle run 9 Deadlifts 200′ Shuttle run Rest 5 minutes & repeat, but: Change Deadlift to Thruster 95/65 Rest 5 minutes & repeat,…
Thursday, 10-3-13
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Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows