Wednesday, 8/17/11
Strength/Skill – K.B./D.B One Arm Snatch
W.O.D. # 1 – 7 min A.M.R.A.P
10 Squat Cleans 135/95
20 Ab Mat Sit-ups
W.O.D. #2 – 4 R.F.T.
400m Run
15 Push Jerks 135/95
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Strength/Skill -Clean Pull – EMOM (EMOM for 10 minutes: 4 Clean Pulls @ 85-95% 1RM + 3/5 Chest Slap Push Ups) For Time 7 Rounds: 3 Man Makers (25#/45#) 6 Pistols (each side)=12 alernating 9 KB Swings (53#/70#)
Saturday, 7-23-16
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Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like. 4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20
Monday 6-29-15
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Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run
Tuesday 12-8-15
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Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s
Thursday 4-23-15
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3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. WOD # 1: 4 RFT: 2 rope climbs 100ft sprint 4 Squat cleans 225/135 100ft sprint 20 min cap *REST 10 MIN* 7…
Saturday 6-13-15
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For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW