Wednesday

5/6/17 warm up:2x 200m run/row w/pvc 10/8 reps of: pass through figure eights squat therapy snatch balance   Strength: EMOM 8 10 Single arm OH squats db/kb (5 each arm) 30 double unders /practice   shoulder mobility Review Snatch   Wod: 20*15*10*5* Hang power snatch * 12 pull ups   12 wall balls   Rx…

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8/29/17
 
Warm up:group then
3x
5 med ball cleans
5 push ups
5 pull ups
10 air squats
 
Skill/strength: Squat clean thrusters
Building to a heavy single.
 
Wod: for time
250m run
21 thrusters 95/65
21 burpees
200m run
15 thrusters
15 burpees
150m run
9 thrusters
9 burpees

8/22/17 Warm up: Group: dynamic Strength: Bench Press.(Weight room) Warm up to 50-60% of 1rm then 5×3 reps. building to 80-90%of 1rm. Work in 3 sets of 10 db curls. 10 each arm. 25/15 Wod: For Time: 600m run 20 pull ups 20 push ups 20 V-ups 400m run 15 pull ups 15 push ups…

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