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Review/Teach
Split Jerks STRENGTH S2OH 10 - 7 - 7 - 5 - 5 - 3 WOD 25 Push Ups 20 Pull Ups 15 KB Swings (53/35) 10 SDL HP (95/65) 4 Rounds
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WOD
800 Meter Row 800 Meter Run 5 Rounds Time Cap Details If 3 Rounds takes > 32 Minutes You're Done! If 4 Rounds takes > 37 Minutes You're Done! WOD
10 H/S Push ups 20 K2E 30 Burpees 40 Box Jumps 50 Dips 60 Pull ups 70 Push ups 80 Sit ups 90 Squats 100 Double Unders STRENGTH
Bench 10 - 7 - 7 - 7- 7 WOD 1500 Meter Row Then 3 Rounds of the following: 15 Deadlift (135/95) 10 Front Squats (135/95) 5 STRICT OH Press (135/95) Then Finish with: 150 Double Unders (300 Singles) STRENGTH
OH Squats 10 - 7 - 7 - 5 - 5 - 3 WOD 400 Meter R-U-N 15 KB Swings (53/35) - Step up to the (70/53) for Rx+ 15 Pull ups 4 Rounds UPDATE: DUE TO IMPROVING WEATHER I UPDATED OUR WARM UP TO INCLUDE A BIT OF A RUN TO START OFF SO BRING THEM RUNNING SHOES!!!!!
STRENGTH Good Mornings 7 - 7 - 5 - 5 - 3 WOD: Ass -n- Annie Double Unders Walking Lunges Sit ups 50, 40, 30, 20, 10 WOD - Partner
1 Deadlift (135/95) 1 Clean (135/95) 1 Power Clean (135/95) 1 S2OH (135/95) 3x each partner then switch back and forth for 30 Minutes. AMRAP by the group in 30 Minute time frame. WOD
800 Meter Row 50 Double Unders (200 Singles) 10 Burpees 4 Rounds with an optional 5th Round :) STRENGTH
BENCH 10 - 7 - 5 - 3 - 1 - 1 - 1 - 15 WOD Deadlift (185/125) Ring Dips 21, 15, 9 WOD
400 Meter Run 20 Tire Smashes (10 EACH SIDE) 15 KB Swings (53/35) 10 Pull Ups AMRAP in 45 Minutes |
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November 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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