WOD
10.25.2016
POSTED ON October 25, 2016
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Fitness
4 sets
Dumbbell shoulder press
X 10
Step ups w dumbbells
X 10 each leg
Toes to bar
X 10
WOD
Amrap 12
12 burpee box jump over
24 slam balls
Performance
Strength
Push jerk
5×5
Climbing
WOD
Amrap 12
6 strict HSPU
9 ring dips
12 toe to bar
WOD
10.24.2016
POSTED ON October 24, 2016
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Fitness
3 sets
Goblet squat
X12
Single arm KB row
X 10 each arm
KB swing
X20
Push ups
X15
WOD
4 2:00 rounds
Row 200m
Max rep air squat with remaining time
Rest 2:00 b/n rds
Performance
Strength
Back squat
Build to 85% 1RM
Then
5×3
WOD
4 2:00 rds
Row 200m
Max rep squat clean 135/95
WOD
10.20.2016
POSTED ON October 20, 2016
0 Comments / CATEGORY:
All classes as group warm up with 1 mile run
Performance
AMRAP 7
200 m row
15 wallballs
Rest 3:30
AMRAP 7
40 dubs
20/15 push ups
Rest 3:30
AMRAP 7
20 box jumps 24/20
10 ring dips
Fitness
AMRAP 7
200 m row
15 goblet squat
Rest 3:30
AMRAP 7
40 dubs
20/15 push ups
Rest 3:30
AMRAP 7
20 box jumps
15 box dips
WOD
10.17.2016
POSTED ON October 17, 2016
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Performance
Deadlift
X15
Rest :30
Max rep HSPU
Rest 2:00
Deadlift
X 10
Rest :30
Max rep HSPU
Rest 2:00
Deadlift
X 5
Rest :30
Max rep HSPU
WOD
4 2:00 amrap
10 front rack reverse lunge 115/75
10 shoulder to overhead 115/75
Rest 2:00 between
Fitness
3 sets
Deadlift
X10
Push ups
X 15
KB swings
X 20
Side plank
X :45 each side
WOD
4 2:00 amrap
10 front rack KB lunges
10 KB shoulder to overhead
WOD
10.14.2016
POSTED ON October 14, 2016
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Performance
Olympic
25 min
Build to 1RM
Clean and jerk
WOD
Grace
30 clean and jerk 135/95
Fitness
4 sets
KB stiff leg deadlift
X15
Single arm KB press
X 10 each arm
Hollow hold
X:45
WOD
Amrap 6
2 plate G2O
2 burpees
4 g2o
4 burpees
Add 2 reps each round
WOD
10.13.2016
POSTED ON October 13, 2016
0 Comments / CATEGORY:
Performance/Fitness
5RFT
500 m row
400 m run
30/25 push ups
WOD
Wednesday 10.12.2016
POSTED ON October 12, 2016
0 Comments / CATEGORY:
Performance
Back squat 5 x 8
Climbing
WOD
AMRAP 12
10 Burpees
20 Goblet KB Lunges 53/35
30 Double-unders
WOD
Tuesday 10.11.2016
POSTED ON October 11, 2016
0 Comments / CATEGORY:
Performance
Push Press
Build to 1RM
WOD
3 RFT
10 HSPU
20 Pull-ups
300m Run
WOD
Monday 10.10.2016
POSTED ON October 11, 2016
0 Comments / CATEGORY:
Performance
Olympic
Cleans
6x 1.1.1
WOD
3 RFT
Row 250
25 wallballs 20/14
25 KB swings 53/35
WOD
10.10.2016
POSTED ON October 10, 2016
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PERFORMANCE
Olympic
Cleans 6x 1.1.1
WOD
3 rounds for time
Row 250
25 wallballs 20/14
25 KB swings 53/35
FITNESS
4 sets
Deadlift X8
Dumbbell shoulder press X10
Dubs X :60
WOD
Same as performance