Wednesday, 7/13/11
Skill – Handstands/Handstand walks
5 R.F.T.
21 Thrusters 75/55
21Walk out push ups
21 Double Unders
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Thursday, 2-20-14
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NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. Strength/Skill – Three Position Snatch (Ground, above knee, high hang) x 3 keep it between 60-70%. This is a skill. 21-18-15-12-9-6-3 reps, for time of: Good mornings (45#/33#) K.2.E. Overhead Squat (135#/95#) New open gym hours – Tuesdays & Thursdays 7 P.M. and Saturdays @…
Tuesday, 01/28/14
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Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls
Tuesday, 8-1-17
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0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean
Saturday 2-13-16
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For Time: 1000m Row 40 Wall ball 20/14 40 Burpee 750m Row 30 Wall ball 30 Burpee 500m Row 20 Wall ball 20 Burpee
Tuesday 11-3-15
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WOD: 12 Min AMRAP- 10 Cal Row 2 Power Snatch 70-75% of 1 RM rest 4 min 12 Min AMRAP- 30 D/U 3:1 2 Power clean + Power Jerk 70-75% of 1 RM Strength: Floor Press 5×5 @ 70-85% of 1 RM bench press
Friday, 11-10-17
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Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…