Monthly Archives: June 2015

Wednesday, July 1

Wednesday, July 1   WarmUp: EMOM x 5 100M Sprints Rest 2 mins then 2 rounds: 12 GHD sit ups 10 MB cleans 8 strict pull ups   Strength: Thrusters- week #3   WOD: 5 rounds 24 air squats 12 … Continue reading

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Monday, June 29

Monday, June 29   WarmUp: 50 Wall Balls 1 rope climb 10 C2B pull ups 1 rope climb 10 Dips 1 rope climb   Strength: 1 & 1/4 Back Squats- week #3   Partner WOD: 20 min AMRAP 100m Dual … Continue reading

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Sunday, June 28

Sunday, June 28  Warm Up: Run/Row/Jump 2 Rounds: 10 Box Jumps 10 Squat Jerks 5 Toes to Bar  Strength: Find 1RM on any missed lift  WOD:  3 RFT 13 Clean and Jerks 115/75 12 Box Jump Overs 24/20 11 Air … Continue reading

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Sunday, June 28 Strength Class Warm up: 2 Rounds: 10 OHS against wall 10 Snatch Balance 10 Wall Balls for height 10 Drop Cleans *First round with pvc, second with bar.   Snatch Balance 3×3 50% Power Snatch 2×3 60,70% … Continue reading

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Saturday, June 27

Saturday, June 27 WarmUp: 2 rounds of: 8 Turkish get-ups (4/side) 10 goblet squats 10 Romanian deadlift (with KB) Hero WOD: “Omar” 10 thrusters (95/65) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees U.S. Army … Continue reading

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