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OTM 12
odd: 3 weighted strict pull-up
even: 40 double unders
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4 rounds
7 muscle ups
7 squat cleans (75% of 1rm)
friday 4.30.17
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Monthly Archives: March 2017
thursday 3.30.17
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We are looking for a few good men/women to volunteer for Love’em or Leave’em April 8th.
There is a list of needed positions on the board in the main room at the gym.
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coaches choice
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12 amrap
12 dbs (50/35)total
10 push ups (hand release)
8 ttb
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12 amrap
15 kbs (53/35)
10 burpees to plate (45)
5 bj (30/24)
wednesday 3.29.17
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This up coming April Vacation.
If you know any teachers or parents please let them know
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coaches choice
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hang squat snatch + squat snatch
(you can drop bar pick up quick) or
build to heavy 1rm if you missed last Wednesday
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4 amrap
squat snatch BW or 75% last week
tuesday 3.28.17
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YTI on bench: 3x8each (bw up to 5#)
push-up, scap in and out: 1×20
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bb strict press: 1rm
bb push: 1rm
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7 amrap
3-6-9-12-15-18-21-24…
hspu
box jump over (24/20)
monday 3.27.17
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weighted sit: 4×12
super man: 4x:20 hold
super man: 4x:20 hold
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Front Squat (FS: 1 x 6 5% increase from last weeks 8rm)
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12 amrap
12 c2b
10 pc (135/95)
8 burpee bar hops
12 c2b
10 pc (135/95)
8 burpee bar hops
thursday 3.23.17
This is amazing! Love that she is secure enough to post this on her FB wall.
No one takes a verbal beating better than our Vera.
PS: she made this meme don’t let her fool you.
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bench press: 5×4 (+5 from last week)
db row:3×12 (on bench)
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1min on :30 off
4rounds
min 1: 5 thrusters (115/80)
60ft shuttle (4x15ft)
min 2: 8 db curls 8 box jumps
min 3: 15 hollow rocks
wednesday 3.22.17
1. snatch technique work
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2. 20 min
snatch: build to heavy 1
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3a. snatch pull: 3×3 @ 10% heavier than heavy 1
3b. weighted strict pull-up: 3×3
tuesday 3.21.17
coaches choice
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OTM 12
odd: burpees 14
even: 15/12 cal row
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4 rounds
10 hang power cleans (135/95)
10 box jumps overs (24/20)
10 kbs (70/53)
monday 3.20.17
Don’t forget, this Friday is our Open Party.
Starts at 4pm. Take the 4/5/6 WOD and celebrate after or just come and cheer people on.
Pizza and Cider will be provided.
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dynamic + hip mobility
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8rep FS 5% increase from last weeks 10rm
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10 amrap
3-6-9-12-15-18…
Db thrusters (50/35)
1-2-3-4-5-6-7-8..
Muscle ups
30 du
thursday 3.16.17
coaches choice
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bench press: 5×4 (+5 from last week)
ring rows: 6×8
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4 amrap
burpee plate hops
4 amrap
db snatch