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WOD
6000 Meter R - O - W Come in and get your row on... Regular times.... First come first serve on the rower!!!!
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SKILL WORK
Kipping, Handstands, Walking Handstands, Kipping H/S Push ups, Muscle ups, Bar Muscle ups..... Whatever else you/we want/need to practice... Lets take 20-30 Minutes..... WOD- LYNNE Bench (Body weight) Max reps Pull ups Max Reps 5 Rounds (Max Reps.... Add them all together) STRENGTH
Power Cleans 7 - 7 - 5 - 5 -3 WOD 400 Meter R-U-N 30 Box Jumps (24/20) 30 Wall Balls (20/14) 4 Rounds **************************************************
REMEMBER... SCHEDULE CHANGE TODAY ONLY.... Group Wods at: 6:45 am 12:00 pm 6:30 pm 7:45pm ************************************************** STRENGTH Front Squats 10 - 7 - 7 - 5 - 5 - 3 WOD 10 Deadlifts (Body Weight) 10 KB Swings (53/35) ..... 70 for Rob, Paul, Scotty B and Scott G :) 53 for Ashley :) 10 Burpee Pull Ups 5 Rounds STRENGTH
OH Squats 10 - 7 - 7 - 5 - 5 - 3 WOD - Tabata (20 seconds on / 10 seconds rest for 8 rounds) - Tabata Push ups - Tabata Pull ups - Tabata Squats - Tabata Sit ups STRENGTH
Snatches 10 - 7 - 7 - 5 - 5 - 3 WOD 7 Thrusters (115/75) 14 KB Swings (53/35) AMRAP 12 Minutes STRENGTH
Deadlift 12 - 7 - 7 - 5 - 5 - 3 WOD - ANNIE Double Unders (sub with 1/2 burpees) Sit ups (Real Bad asses may try holding a medball or doing T2Bar) :) 50, 40, 30, 20, 10 WOD
Start with an 800 Meter Run ************************ Then 4 Rounds of: 10 Bentover Rows (135/95) 10 Ground to OH (135/95) 15 Box Jumps 200 Meter Run ************************* Finish with 1 more 800 Meter Run STRENGTH
Bench 12 - 7 - 7 - 5 - 5 - 3 WOD 6 Muscle Ups 8 Cleans (155/105) 60 Feet of Walking Lunges (45/25 OH) 4 Rounds NOT FOR TIME WOD
800 Meter R - O - W 800 Meter R - U - N 4 Rounds |
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