6/13/17 Warm up: group then 2rds of: 200m run 10 wall balls 15 sit ups 1 rope climb OR 5 strict pull ups OR 10 ring rows   Emom 10 4 squat cleans 135/95 (form over weight) 8 ring dips   Wod: 40-30-20-10 Deadlift 115/75 Alt. lunges double unders or triple singles   core: 50…

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6/12/17 Warm up: Group then pvc mobility followed by: 21-15-9 Jumping jacks mountain climbers (two count) cal. row EMOM 10 even: 4 strict press (building) odd:12-15 med ball sit ups against wall Wod: Descending by 2’s 20* down to 2* Air squats Bent over row 95/65 * 8 push press after every round 95/65 core:…

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6/7/17 warm up: Group then 250row followed by some pvc mobility work. Use foam roller for any tight spots. Then 2 rounds of 10 tire jumps/step ups 16 walking lunges (total) 100m run(50m of run backwards) Strength: Back squat. 5-5-5 warm up then 3-3-3-3-3. remember last weeks starting weight and begin with a little more.…

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Morgan b-day wod

6/6/17 Happy birthday Morgan!   Warm up: 21 cal row followed by mobility work then 2x 6 wall balls 6 push ups 96 singles   Strength: bench press (5-5-5)-2-1-1-1-1 in weight room working together. warm up then proceed to a heavy single. record your heaviest rep.   Wod: “Helen” 3RFT 400m run 21 kb swings…

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6/5/17   Warm up: 400m run/row pvc mobility followed by 21 air squats 15 push ups 9 burpees 2x w/empty barbell 10 good mornings 10/8 behind the neck shoulder press 10 bent rows   Review: shoulder/push press   WOD: 4RFT 10 Push press 95/65 (1st. three reps. strict) 15 air squats 20 lateral jumps over…

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6/1/17
Warm up: group then 3x
15 sit ups
10 jumping squats
10/8 ring rows
5 strict pull ups
 
3x 1:00 max doubles/singles
note your reps!
 
skill: review pistols.
 
Wod: 40-30-20-10 reps of alternating:
DB snatch 40/25
Pistols.
 
scale weight as needed. Modified with 30-20-10 rep scheme.

5/30/17   Warm up: 300m row pvc mobility 7-10 reps of Good mornings, pass through, figure 8’s, squat therapy. then 15-12-9 reps of air squats bent over row w/empty bar sit ups   EMOM 9 1)10 seated press w/db 25/15 2) 20 Alt. db curls 25/15 3) 10/8 burpees   Wod: For time 400m run…

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5/24/17 Warm up: 250m run then pvc mobility, then 21-15-9 Air squat & push ups, then 300m row(EXACTLY) any meters over are the # of burpees you must do. Must row min. 300m. Good luck. EMOM: 8 Even: 20 Seated alternating db press 25/15 (like a seesaw) Odd- 20 Alt. db curls Partner wod. AMRAP…

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Warm up: 300m row, pvc mobility+ :30 per side Samson stretch 2x 10 nasties 10/8 push ups 10/8 wall balls w/empty bb 10/8 good mornings 10/8 push press 10/8 bent over rows EMOM: 12 1) 7-10 T2B 2) 15 russian twist w/kb 3) :45 plank holds (switch at :15) Wod: 1RFT 10 Thrusters 135/95 50…

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Monday funday!

5/22/17 warm up:200 m run w/pvc 7-10 reps of: good mornings,pass through, squat therapy samson stretch :30 per side 10 air squats w/empty bar 7-10 reps of : good mornings hip bridges finish with 2rounds of 10/8 push ups 5 strict pull ups. 5 purpees skill: Hang Power Snatch 5-4-3-2-2-1-1-1 Building(form first) Power = receive…

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