Monthly Archives: October 2015

November 1, 2015 Warm up: 1 mile run Skill work: HSPU’s Strength: Bench Press 4×10 WOD: 50 KB Swings 53/35 40 Wall Balls 20/14 30 Push Ups 20 Clean and Jerks 135/95 10 Burpee shuttle runs

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Strength Class November 1, 2015 Warm Up: 2 rounds: 10 Ring rows 10 Hip pop and drop’s 14 Weighted step ups 30/20 Drop Cleans 3×3 40-50% of squat clean max Power cleans EMOMx6 4 reps at 70% Shoulder Press 4×10 … Continue reading

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Saturday, October 31

Saturday, October 31- HAPPY HALLOWEEN!!   WarmUp: 10 min AMRAP  50m High knees 10 box jumps 5 clapping push ups 10 air squats 50m High skips   WOD: “Bowen” 3 RFT 800m run 7 deadlifts 275/185** 10 burpee pull ups … Continue reading

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Friday, October 30

HalloWOD party tonight! Doors open at 5pm. WOD at 5:30pm. After party 6:30-8pm.   Warm Up: Row 300m sprint 50 DUs 12 GHD sit ups 12 goblet squats 12 dual KB jerks   Strength:  Snatch – week #2 – find … Continue reading

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Thursday, October 29

Thursday, October 29   WarmUp: Run ladder 2 rounds of: 20 one-arm DB snatches (10/side) 15 box jumps 20 V-ups 15  pull-ups   Strength: Squat clean – week 2 – find new max    WOD:   10, 9, 8… 3, … Continue reading

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