Category

WOD
A. Oly – Drop Snatch – 5 sets of 3 Snatch – work up to heavy Double B. 15:00 EMOM 2 Snatch (M-135/115/95…W-95/75/65) OTM 2 Muscle-Ups (sub 4 ring row + 4 ring dip) OT:30 C. NFT – 150 Crunches
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A. Paleo Benchmark #3 11:00 Increasing Ladder 3 WallBalls (20 – 10′, 14 – 9′) 3 Box Jumps (24/20) 3 Deadlift (115/75) 6 WB 6 BJ 6 DL 9……..etc B. CORE: 4 rounds with Partner- :45 weighted Planks, switch OTM
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A. Partner WOD – for time, both working: Partner 1 -30 KB (24/16), Partner 2 – 30 KR…then switch P1 – 30 HR Push-ups, P 2 – 30 Wt. ABMat (25/15)…then switch P1 -20 KB (24/16), P2 – 20 KR…then switch P1 – 20 HR Push-ups, P 2 – 20 Wt. ABMat (25/15)…then switch P1...
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A. Front Squat – 12 reps at 80% of your 1 RM B. Paleo Benchmark #1 – for max reps 4:00 Row for Calories 1:00 REST 3:00 C2B Pullups (C2B/chin-over/jumping) 1:00 REST 2:00 Max Back Squat (M-165/115/air, W-115/80/air) 1:00 REST 1:00 STOH (M-135/95/65, W-95/65/45)
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9-11 Memorial WOD 13 Rounds 9 ring Rows 11 Wallballs 2001 Row
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*******Due to demolition of the Ramp/construction, all classes will take place outside…be sure to dress warm!   Time Trial 3 Mile Run Cool Down – banded stretches
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A. Strength: Bench Press 10 – 10 – 10 Bent Over Row 10 – 10 – 10 B. 8:00 AMRAP 8 Ring Push Ups 16 Lunge Steps (alt-each step=1)
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A. Strength: Press 10 – 10 – 10 B. For Time: 40 Calorie Row 30 Thrusters (M-115/95/75…W-75/65/55) 20 Wipers (R+L=1) C. Post: NFT – 5-7 Rope Climbs (work technique) ENDURANCE A. 5 Rounds for time: 5 Thrusters (95/65) 10 Pull Ups 15 Burpee 200 Meter Row B. 150 Crunches
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For Time, 25:00 Cap: 2 Rounds:      400 Meter Run      10 Deadlifts (M-275/225/185…W-185/155/125) 2:00 REST 2 Rounds:      25 Burpees      15 Strict Pull-ups 2:00 REST      5 WallWalks      400 Meter Run
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A. For Time, 16:00 Cap: 30 Box Jumps (24/20″), then: 20-15-10 Kettlebell Swings (24/16-American) & Goblet Squats 30 Box Jumps (24/20″), then: 20-15-10 Kettlebell Swings (24/16-American) & Squats 30 Box Jumps (24/20″) B. NFT – 50 Plated Sit-ups (above chest to OH at top)   ENDURANCE For Time: 800 Meter Vested Run 30 Box Step...
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