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friday 1/30/15 

1/30/2015

0 Comments

 
STRENGTH
   Good Mornings 5 - 5 - 5 - 3 - 3

WOD
   Pull Ups
   Ring Dips
   Push Ups 
21, 15, 9
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thursday 1/29/15

1/29/2015

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STRENGTH    
   Bench 5 - 5 - 5 - 3 - 3 

WOD
   10 Front Squats (115/75)
   10 Push Press (115/75)
   10 Bentover Rows (115/75)
   10 Burpees 
AMRAP in 16 Minutes
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Wednesday 1/28/15 

1/28/2015

1 Comment

 
STRENGTH/TECHNIQUE
   25 Calorie Row
   25 Snatches (135/95)
   25 Box Jumps (30"/24")
   25 Clean & Jerks (135/95)
   25 Wall Balls (20/14)
1 Round :)
NO TIME ELEMENT AT ALL...... 
1 Comment

Tuesday 1/27/15 

1/27/2015

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STRENGTH
    Deadlift 5 - 5 - 3 - 3 - 2 - 1


WOD
   30 D/U's (90 Singles for Scale)
   15 Pull Ups or 5 Bar M/U's (both are Rx today)
AMRAP in 12 Minutes
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Monday 1/26/15 

1/26/2015

3 Comments

 
WOD - KB ROUTINE
   10 KB SNATCHES (LEFT)
   10 KB SNATCHES (RIGHT)
   20 FIGURE 8s
   20 AROUND THE WORLDS
   20 ONE HANDED KB SWINGS (SWITCHING HANDS)
   10 2 HANDED KB SWINGS
   10 KB SQUATS
5 ROUNDS FOR TIME
3 Comments

friday 1/23/15

1/23/2015

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WOD
   1:00 ROW
     :30 REST
   1:00 JUMPING ROPE
    :30 REST
    :30 SPRINTS
    :30 BOX JUMPS (24/20)
   1:00 REST
5 ROUNDS
0 Comments

thursday 1/22/15

1/21/2015

0 Comments

 
STRENGTH
   Back Squat 5 - 5 - 3 - 3 - 2 - 2 


WOD
   Snatch (95/65)
   Ring Dips
21, 15, 9

NOT FOR TIME!!!!!! DO THIS FOR PRACTICE AND STRENGTH!

0 Comments

wednesday 1/21/15

1/21/2015

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WOD - "Bradshaw"
   3 H/S P/U's
   6 Deadlifts (225/155)
   12 Pull Ups
   24 Double Unders
10 Rounds
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Tuesday 1/20/15

1/20/2015

0 Comments

 
STRENGTH
    Power Cleans 5 - 5 - 3 - 3 - 2 - 2

WOD
   2500 Meter Row

THEN 3 Rounds of:
   10 SDLHP (115/75)
   10 Cleans (115/75)
   10 Push Press (115/75)

Finish with 30 Burpees
0 Comments

Monday 1/19/15

1/19/2015

0 Comments

 
STRENGTH 
    Bench 10 - 5 - 5 - 3 - 3 - 2 - 2

WOD - "Chelsea"
   5 Pull Ups
   10 Push Ups
   15 Squats
EMOM for 30 Minutes
0 Comments
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US