1.coaches choice
2.hang squat clean thruster: heavy 2
3. 50 box jumps (30/24)
50 med ball squat cleans (20/14)
50 oh sa kb lunges (53/35, 25 ea arm)
1.coaches choice
2.hang squat clean thruster: heavy 2
3. 50 box jumps (30/24)
50 med ball squat cleans (20/14)
50 oh sa kb lunges (53/35, 25 ea arm)
1. coaches choice + bb roll outs: 3×6-10
2. OTM 7 (unbroken)
3 strict pull-ups
4 kipping pull ups
4 c2b
3. 14 amrap
7 snatches @65% of 1rm
3 muscle ups
first 7 min 65% second 7 min 75%
1.3x L-Sit ME into :20 hollow rock
2.10 front squats FT @90% of 1rm (break up any way)
3. 35 TTB
15 squat cleans same as last week
35 TTB
Class times: 6:30am/ 9am/ 12pm
We will be selling four of our rowers for $600 each if interested please contact me.
1. dynamic + game
2. 3 rounds
500m row
20 HSPU (2″)
rest 4-6 min
5x 7 amraps in teams of three 3 out of 5 amraps
(one person does movement while one holds a squat other does air squats)
3 min rest between
11 Bj
24 s2oh (75/55)
________
11 sit up
24 wallball
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11 burpees
24 kbs (53/35)
________
11 ohs/ fs
24 hang cleans
_________
11 sdhp
24 push ups
1.dynamic + skill work
2. power clean + jerk: 1.1 (10 sec between)
3. 10 rep max PC
1.TGU: 2×4 each
2. otm 7 (unbroken)
3 strict pull-ups
3 kipping pull ups
3 c2b
3. 4 rnds
20 snatches (95/65)
7 muscle ups
1.dynamic+
L-Sit: 3xME
2. front squats OT:90
min 1-4: 3 reps
min 5-8: 1 rep
all ascending
3. 10 amrap
3-6-9-12-15-18-21
sqt clean: 50% of heavy 1 fs no heavier than 185/135
TTB
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Here is Gen. Donald C. Bolduc, my cousins husband on the field with the Pats before Sunday nights game.
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http://mobile.nytimes.com/2016/10/08/world/africa/donald-bolduc-ptsd.html?referer=http%3A%2F%2Fm.facebook.com%2F
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1.ladder foot work
2.8 amrap
40 double under
10 burpees
3. 5 rounds assbike
:20 ME
2 min off