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Blog Archive

Announcement: There will be no Class on 4/8, Easter Sunday.

Skill:

  • Pull-Ups
  • Jump Ropes

WOD:

Tabata Friday

  • Pull-Ups
  • Mt. Climbers
  • Jump Ropes
  • Push-Ups

Count total reps for all exercises

 

Announcement: There will be no Class on 4/8, Easter Sunday.

Skill:

  • Low-bar Squats
  • High-bar Back Squats
  • Front Squats

WOD:

  • 10 Back Squats 75#/35#
  • 5 T2B
  • 300m Run
  • 5 Front Squats 75#/35#
  • 5 Sprawl jumping pull-ups
  • 300m Run

3 rds for time

 

Skill:

Thrusters

WOD:

Thrusters
3-3-3-3-3

Rest

12 OH Lunges 45#/25#
12 Roll-ups
12 Superman
6 Rounds for time

Team Work Tuesday

WOD:

Team of Two

100 assisted pistol squats

Rest

8min AMRAP

  • 8 Ring Rows
  • 8 Wall Balls 20#/14#

Rest

8min AMRAP

  • 8 Med Ball Cleans 20#/14#
  • 8 DUs
  • 8 OH Squats w/PVC

Count total rounds finished

Rest

Max effort hanging L-holds 3 rounds

 

Skill:

  • Handstand Push-ups
  • Ring-dips

WOD:

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

For time!

Rest Day!


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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