Advanced Class, Saturday August 30

Advanced Class, Saturday August 30
 
Warm-up
2 rnds of
8-TGU (4R/4L) Step-ups (24/20)
10-Goblet Sqts
10-Single Leg (5R/5L) DL
1 min of unbroken Mu to L-Sit
 
WOD will start promptly at 7:15am regardless if you’ve finished the warm-up.
 
WOD (30Min cap)
5RFT
50 WB (20/14)
25 Pull-ups
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Saturday, August 30

Saturday, August 30
 
WarmUp:
400 m run
30 MB Russian twists
25 KB swings
20 goblet squats
15 T2B
10 ring dips
 
Hero WOD:  “Blake”
4 RFT
25 m overhead walking lunges (45/25)
30 box jumps (24/20)
20 wall balls (20/14)
10 HSPUs
 
HeroBlakeMclendon_th.jpg U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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Friday, August 29

Friday, August 29
 
WarmUp:
Row 1000 m or Run 800 m
20 push-ups
20 lunges
20 ring rows
 
Strength: Deadlift – week #7
 
WOD: 3 rounds of 1-minute stations (1 minute rest between rounds)
American KB swings (53/35)
Push-ups
One-arm alternating Russian KB swings (53/35)
Air squats
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Thursday, August 28

Thursday, August 28
 
WarmUp:
15 2-for-1 Wall Balls
20 parallete dips (feet elevated)
20 KB SDLHP
20 KB goblet squats
15 T2B
 
Strength: Squat (front or back) – week #7
 
WOD:
15 push press (95/65)
30 box jumps
60 sit-ups
120 double-unders (360 singles)
60 sit-ups
30 box jumps
15 push press
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Wednesday, August 27 Strength Class

Wednesday, August 27 Strength Class

Accessories:

2 rounds of:
10 Perfect PVC OHS
10 MB Cradles
10 Pistols (5L/5R)

Strength:

Back Squat
Set 1: 5 @60% of 1RM
Set 2: 3 @ 70%
Set 3: 3 @ 85%
Set 4 x 1 @ 95% or higher

 

Slow Clean Pulls:
Set 1: 5@50% of 1RM
Set 2: 3@75%
Set 3: 3@85%
Set 4: 2@95%
Set 5: 1@105%
Set 6: 1@110%
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