2/20/17 Warm up: 400m row w/pvc 7-10 reps of: pass through figure 8’s squat therapy 15 jumping jacks 15 air squats 15 sit ups 10 push ups 10 ring rows Skill. Done in weight room. 6×3 of db squat cleans. Building like a ladder. Work in pairs or teams. Wod: AMRAP 16 8 Alt.db power…

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2/13/17 Warm up:1x 400m run or row 25 jumping jacks 20 air squats 15 sit ups 10 push ups 5 pull ups 3 turkish get ups L (w/KB) 3 turkish get ups R Strength: Deadlift 6×3 building Wod: AMRAP 10 5 Ground 2 OH W/db 40/25 7 Wall Balls 9 HR Push ups Scale as…

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2/8/17 Warm up:1 400m Row W/pvc 10 reps of: good mornings pass through squat therapy 2x 25 Double unders or 50 singles 10 Air squats 8 over the shoulder w/slamball Strength: Back squat from rack 5×5 Starting at 50% of 1rm building to 65-75% 10 reps empty bar first. Wod A: 4RFT 15 wall balls…

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9/7/17 Warm up: 500m row Pvc work 2x 1 kb complex 10 air squats 15 sit ups 10/8 push ups 10/8 pull ups Strength. Bench press 5×3 building(weight room) WOD: 10-1 Burpee box jumps 1-10 Dead lift 225/155 Scale as needed. Heavy load today. Hamstrings along with rest of your posterior chain will be challenged.…

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2/6/17 Warm up:2x 200m row 15 jumping jacks 5 wall facing squats 3211 5-8 Scapula pulls 10 nasties(total) 5 chin ups EMOM: 8 Even 6-10 OH walking Lunges w/dumbbells 20/15 odd 6-8 Db squat cleans (full squat,db’s must touch floor each rep.) WOD: AMRAP 15 12 Push Press 95/65 8 Front squats 95/65 4 wall…

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