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WOD TIMES:
5:30am 12:00pm 5:15pm Warm up and Stretch STRENGTH Bench 10 - 5 - 5 - 5 - 3 - 3 WOD 10 Squats 12 jump knee tucks 15 Hand Release Push ups 18 Sit ups AMRAP in 16 Minutes
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Wod Times
5:30am 12:00pm 5:15pm 6:30pm Warm up and Stretch WOD #1 Death by Thrusters (95/65) 5 Minute Rest to clear bars and get ready for burpees WOD #2 Death by Burpees As you guys know I'll be out of town with the Youth Wrestling Club kids for their state tournament in Wasilla this week and will return on Sunday. Don't worry. Scott and Corinne will be running workouts for you. I'm going to post Wed, Thurs, and Friday's and also will detail the times. Please notice that there will not be a 4:00pm for the rest of the week and we will not have a 6:30pm on Friday night.
Here is Wednesday's: Wod Times: 5:30am 12:00pm 5:15pm 6:30pm WARM UP AND STRETCH WOD: 400 Meter Run 25 KB Swings (53/35) 24 KB Snatches (53/35) (12 each side) 20 Lunges (10 each leg) 4 Rounds for Time Warm up and Stretch
Strength Deadlift 5 - 5 - 5 - 3 - 3 WOD 500 meter ROW 30 Box Jumps 4 Rounds Warm up and Stretch
WOD - BEAR COMPLEX Repeat the following sequence of lifts 7 times WITHOUT SETTING DOWN THE BAR: - Power Clean - Front Squat - Push Press - Back Squat - Push Press Upon completing the above sequence 7x Rest for as long as you need to, then ADD weight. You will Repeat the above sequence 5 Times adding weight each time (unless you can no longer perform the exercise without setting it down. Warm and Stretch
Today is supposed to be a Run/Row day... .So instead I'm gonna let you try something different and FUN!!! PLYOMETRICS WITH CHAD :) See you there!!! Warm up and Stretch
STRENGTH Back Squat 5 - 5 - 5 - 3 - 3 WOD Wall Balls Burpees 30, 20, 10 Warm up and Stretch
STRENGTH Bench 10 - 5 - 5 - 5 - 3 - 3 WOD Row 1000 Meters (Yes that says ROW) 10 Cleans (Yes you will receive it in a squat) (135/95) Ring Dips (Yes.... I am asking you to DIP) 3 Rounds For Time Warm up and Stretch
WOD 1600 Meter Run (1 Mile) Take 10 minutes to find your 1 RM on Strict OverHead Press 800 Meter Run Take 10 Minutes to find your 1 RM on a Push Jerk or a Split Jerk Tracking your mile time and the two 1 RM weights. Warm up and Stretch
Burgener Warm up STRENGTH: Deadlift 10 - 5 - 5 - 5 - 3 - 3 WOD - Angie 100 Pull ups 100 Push ups 100 Sit ups 100 Squats For Time |
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March 2019
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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