Monthly Archives: September 2015

Thursday, October 1

Thursday, October 1   Warm Up: Row 500m Sprint 1 rope climb (Adv: legless) 15 alt pull ups: 1 kipping/ 1 strict 1 rope climb 15 KB swings (heavy) 1 rope climb 90 sec V-up hold   Strength: Push Jerk … Continue reading

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Wednesday, Sept 30 Strength Class (MU)

Wednesday, Sept 30 Strength Class (MU) Max Effort Upper Body Accessories: 2 rounds of: 10 Dips 10 DB Bench Press 10 PVC OHS Facing wall 3 Wall Walks Strength: Snatch Balance Set 1: 5@65% of 1RM Set 2: 3@75% Set … Continue reading

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Wednesday, September 30

Wedneday, September 30   Warm Up: 2 rounds: 8 dual KB cleans (50/35 or at least heavy) 50m KB front rack carry 8 dual KB front squats 50m OH carry back 8 dual KB jerks   Strength: Power Clean – … Continue reading

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Tuesday, September 29

Tuesday, September 29   Warm Up: 2 rounds: 10 2 for 1 wall balls 12 pull ups 10 GHD or KB sit ups 12 box jumps   Strength: 3 RM OHS   WOD: 12 min AMRAP 4 HSPU 8 G2O … Continue reading

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Monday, September 28

Monday, September 28   Warm Up: 5 reps Junkyard Dog (with a partner) 5 reps Over/Unders (partner) 10 tire flips w/ jumps in /out 15 box jumps 10 dive bomber push ups   3 mins Burgener Warm Up   DOMINION … Continue reading

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