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Friday, 3-13-15
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Tuesday, 10/07/14
Strength/Skill: Back squats: 10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85% 40 Alt. Pistols 30 Deadlifts 155/115 20 Ring Dips 30 Cal on Rower 40 T2B Modifying your Double-Unders for Your Workout! Written by Lindsey Johnson Still working on getting that magical first D/U: When a workout comes up with double-unders…
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Wednesday, 8-14-19
E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155
Monday, 12/12/11
“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.” – Coach Glassman Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Front Squat The infamous “FRAN” 21-15-9 Thrusters 95/65 Pullups Cool Down (By Choice)- Tabata…
Tuesday, April 10 2012
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Hang Power Snatch Kelly Daugherty’s 34th B-Day WOD “D-DOG” 2 R.F.T. 34 – Hang Power Snatch 80% of 1 RM 34 – BoxJump 24/20….. Rest up…….Three minutes 200m Tire Flip……With a / some partner(s)