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Thursday 9.29.16 Posted by admin on September 28, 2016 • No comments

A. Warmup:
accumulate 5:00 of a static passive hang

B. Ring Dips 10-10-10-10-10
Weighted if possible
*No bands

C. 5 rounds for time of:
15 CTB Pullups
30 Pistols, alternating

SCALE I:
3 rounds for time of:
15 Pullups
30 Pistols, alternating

SCALE II:
3-5 rounds of:
10 Pullups or ring rows
20 Pistols or lunges

*Sub lunges for pistols

D. Cooldown:
Hurdler stretch, 2:00 each side
Banded arm stretches

Wednesday 9.28.16 Posted by admin on September 27, 2016 • No comments

A. Warmup:
DROM Warmup
25 Wall Balls
then immediately after:
Max distance HS walk
*sub 10 shoulder taps
1:00 rest

B. 4 sets of:
30 cal row
15 Hang Power Cleans, 155/110
1:1 rest

C. Cooldown:
100 Abs of choice
3:00 Lizard stretch

Tuesday 9.27.16 Posted by admin on September 26, 2016 • No comments

A. Warmup:
3 sets of
10 Goblet Squats
10 KB Swings
70% of max rep strict pullups

B. FrontĀ  Squat 10-10-10
Add Weight each set

C. 3 sets of:
400m run AFAP
Max rep strict press, 50% of 1RM
rest 3:00

D. Cooldown:
Banded Rack Stretch
banded peck stretch

Monday 9.26.16 Posted by admin on September 25, 2016 • No comments

A. Warmup:
5:00 trap smash
30 banded pull aparts, :02 hold at end range
3 sets of:
10 banded good mornings
10 jump lunges

B. OTM for 10:00
1 snatch, heavy

C. For time:
100 DU’s
50 Power Snatch, 95/65

D. Cooldown:
3:00 Couch stretch, each side

Friday 9.23.16 Posted by admin on September 22, 2016 • No comments

REMINDER: we will be shutting down after the 12pm class today to set up for the Legends of the WOD competition on Saturday. No classes on Saturday, normal schedule resumes Sunday.

A. Warmup:

DROM warmup

Max rep thruster: goal is to beat total reps from Monday 9.12.16

B. “Karen” plus

150 wall balls, for time

*each break = 10 KB swings

C. Cool down:

500m EASY row

5:00 foam roll

3:00 seated straddle

Thursday 9.22.16 Posted by admin on September 21, 2016 • No comments

A. Warmup:
3 sets of:
3 x :30 static hang, relaxed
10 banded good mornings
10-15 Pushups (weighted if possible)

B. Split Jerk from back, heavy single
*if max is <185/135 do 1 Jerk from back + 1 jerk from front rack

C. Pendla row 3 x 10

D. Cooldown:
3:00 lizard stretch
3:00 banded rack stretch

Wednesday 9.21.16 Posted by admin on September 20, 2016 • No comments

A. Warmup:
Tababta Row, :20 hard, :10 easy x 8
3 sets of
10 Goblet squats
70% of max rep strict pullups

B. Hang Clean (10:00 clock)
-find a heavy 3 rep

C. OTM for 14:00
Even: 10 Double KB OH lunge in place
Odd: 8 Burpee Pullups

D. Cooldown:
10:00 lacrosse ball work