WOD

Tuesday, May 31, 2016

Hang Squat Snatch + Snatch Balance

Hang Snatch + OHS

4 x Suicide Run

Lumberjack 20

Monday, May 30, 2016

AMRAP in 20
5 HSPU
10 SB Clean
20 SB Walking Lunge
25 DU’s

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Sunday, May 29, 2016

Muscle Snatch

3 Position Power Snatch

Snatch Pull

5 rounds
C2B
9 DB Thrusters
9 Burpees
rest

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Saturday, May 28, 2016

It’s Roll Model Method Day!

9 – 10:30 Reform to Perform

Sunday, May 28th from 9 - 10:30   $40 (includes a pair of therapy balls)

11 – 7pm The Science of Rolling

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Friday, May 27, 2016

Front Squat
12 x 2

Glute Ham Raise
4 x 8 reps

4 rounds
1 lap sled drag
10 Strict Pull Ups
20 MB Russian Twist

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Thursday, May 26, 2016

5 Rounds

10 Wall Balls
10 Burpee
rest

250m Row
10 Dips
rest

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Wednesday, May 25, 2016

2 Pause Jerk + 1 Jerk

5 Rounds
25 DUs
12 OH Walking Lunge
6 T2B

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Tuesday, May 24, 2016

3 Position Clean

3 Rounds
4 Front Squat
6 C2B pull ups
20 KB Swings

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Monday, May 23, 2016

“Lumberjack 20″

“Lumberjack 20″ Individual or Team

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24?)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

 

Attire: plaid, beards and axes

Schedule and sign in.

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Sunday, May 22, 2016

TEST DAY!

Squat, Bench and Deadlift

8, 9am and
10:30 Competition Club (sign up online)

CHEEEEEESE