Monthly Archives: January 2014

Saturday, February 1   WarmUp:  Row 300m 15 wall balls 15 dual KB cleans 20 KB sit ups 20 PVC snatch balance   Burgener/Snatch warm up   Hero WOD combo: Griff Run 800 m Run 400 m backwards Run 800 … Continue reading

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Friday, January 31   WarmUp: Run/Row/Jump 3 rounds of: 10 PVC OHS 10 KB SDLHP 10 sit-ups 5 hips-to-rings or hips-to-bar   Strength: Front or back squat – week #1 (find new max – estimated or 1RM)   WOD: “Helen” … Continue reading

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Thursday, January 30   WarmUp: 25 push-up burpees 25 jumping squats 1 minute “L” hold on bar or rings   Strength: Front Squat – week #1 (find new max – estimated or 1RM)   WOD: “Annie” 50-40-30-20-10 Double-unders Sit-ups

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Wednesday, January 29   WarmUp: 800 m run/1000 m row 10 man-makers 20 sit-ups   Strength: Deadlift – week #1 (find new max – estimated or 1RM)   WOD:  “Cindy” 20-min AMRAP 5 pull-ups 10 push-ups 15 squats

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Tuesday, January 28   Run/Row/Jump 200 m farmer’s carry (35/25 in each hand) 10 T2B 20 med ball cleans 30 sit-ups Burgerner WarmUp   Strength: Back Squat – week #1 (find new max – estimated or 1RM)   WOD: “Grace” … Continue reading

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