Wednesday, 2-15-17
Strength: Snatch Balance 6X3
Snatch Grip Deadlift 6X3
EMOM X6
3 Power Snatches 70-80%
50 Calorie Row
40 Deadlifts 135/95
30 Box Jumps 24″/20″
20 Floor Presses 135/95
10 Thrusters 135/95
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Friday, December 3rd 2010
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NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
Wednesday 10-21-15
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Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**
Thursday, 6-27-19
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Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1
Wednesday, 6-5-19
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Tabata Sit Up MedBall Twists Hollow Rocks 16 min AMRAP – 30/25 Cal Row 45 KBS 53/35 20/15 AAB Cal 45 Front Rack Lunges 45/35
Thursday, 12-8-11
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Click on your pic and enjoy!! Strength/Skill – Snatch Grip Deadlift W/U to 5RM 25 Deadlifts 225/155 50 Pull-ups 25 Deadlifts 225/155
Wednesday, 12-26-18
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12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*