WOD

Tuesday, April 25, 2017

Wide Stance Box Squats

Romanian Deadlift
4 x 8

Hip Circle Glute Bridge Finisher
100

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Monday, April 24, 2017

AMRAP in 4min
3 – 6 – 9 – 12 – 15…
Thrusters
Chest to Bar

rest

AMRAP in 4min
3 – 6 – 9 – 12 – 15…
Hang Power Clean & Jerk
Toes to Bar

rest

AMRAP in 4min
3 – 6 – 9 – 12 – 15…
Deadlift
Burpee Box Jumps

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Sunday, April 23, 2017

TGU
Max Reps in 12min

3 Rounds, 1 minute at each station:
KB Swings 55/35
HSPU
Row for Cals
Rest

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Saturday, April 22, 2017

10 Rounds
3 D. Ball to Shoulder
5 Push Jerk
200m Run
Rest

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Friday, April 21, 2017

Back Squat
8 x 2
2 x 1

Chair Deadlift

Barbell Row
4 x 8

3 x
10 Strict Pull Ups
15 Hollow Rocks

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Thursday, April 20, 2017

3 Rounds
75 DUs
25 MB Cleans
400m Run
rest

Wednesday, April 19, 2017

Sling Shot Bench
Work up to a 1 rm for today

AMRAP in 10 mintes
1 Deadlift
1 Hang Power Clean
1 Push Press
*add 1 rep each round
*5 Burpees

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Tuesday, April 18, 2017

Front Squat

4 Rounds
8 Box Jumps
16 Walking Lunge
Cals Row

Happy Birthday Paul!

Happy Birthday Paul!

Monday, April 17, 2017

Partner WOD!

Teams of 3 with 1 Partner Working at a time:
100 Box Jumps
40 Pull Ups
60 Power Cleans 135/95
80 Wall Balls
60 Power Cleans
40 Pull Ups
100 Box Jumps

Easter Monday classes are 8 and 9:30.
Waffles after the 9:30 class.

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Sunday, April 16, 2017

Bench + Chains
3(3 x 5)

30, 20, 10, 20, 30
Alt DB Power Snatch
2X DUs

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