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Tag → weighted pull-ups

Thursday 03/19/15 Posted by admin on March 18, 2015 • No comments

A. Warm-Up
5:00 Double-Under Practice
3x :30 Box Stretch3x10 Kip Swings
ME HS Walk Attempt -or- 20 Shoulder Touches

B. Weighted Pull-Ups
10-8-6-4-2-1-1-1

C. 100 Push-ups in as few sets as possible

D. 4 rounds for time:
25 KB Swings 53m/35w
30 Double-Unders

020

Thursday 11/06/14 Posted by admin on November 5, 2014 • No comments

Take a look at the Adult Field Day on Saturday, November 15th @ 9am. This will take place of our regular class and open gym this day so be advised!

A. 15:00 to complete
3x Max Rep Weighted Pull-Ups

B. 3 rounds:
Min 1:  Burpees
Min 2: Cal Row
Min 3: GHD Sit-Ups
Min 4: 200m run
Min 5: Air Squats

247A6955

Thursday 05/29/14 Posted by admin on May 28, 2014 • No comments

A. Weighted Pull-ups 3-3-3-3

B. 3x Max Rep Pull-Ups

C. 21-15-9
Toes to Bar
Box Jumps 24m/20w
Ring Dips*

*No bands, sub box dips
-10:00 cut-off

GVCF192(1)

Tuesday 05/13/14 Posted by admin on May 12, 2014 • No comments

A. Weighted Push-Ups 5-5-5-5-5

B. Max Rep Push-ups

C. For Time:
21-15-9
DB Snatch (alternating)
Box Jump

GVCF_14.2_085

Friday 04/25/14 Posted by admin on April 24, 2014 • No comments

Weighted Pull-Ups 3-3-3-3-3

5 Rounds For Time:
5 Power Clean 225m/155w
10 Burpees

manifesto1

Wednesday 04/09/14 Posted by admin on April 8, 2014 • No comments

A. OTM for 15:00
2 Deadlifts @ 72.5%

B. Weighted Pull-Ups
3-3-3-2-2-2

C. Tabata Barbell Thrusters (45, 35, or 25 lb)

247A0601

Thursday 03/20/14 Posted by admin on March 19, 2014 • No comments

A. Hang Snatch Shrugs
3-3-3-3-3-3
-As Heavy As Possible
-Sets Across

B. Weighted Pull-Ups
2-2-2-1-1-1-1-1-1

C. 1 Mile T.T.

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