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Saturday, May 28, 2016

Saturday 5/28/16 WOD

WOD:
100 squats / 90 sit ups
80 supermans / 70 dubs
60 pushups / 50 kb swings
40 box jumps / 30 burpees
20 rung dips / 10 pull ups

...and don't forget to show up for Murph at 10am on Memorial Day, Monday May 30th!  

Have a safe and happy holiday weekend, everyone!

 

Thursday, May 26, 2016

Memorial Day WOD

Memorial Day is fast approaching and you know what that means...

It's time for MURPH!

We will be adjusting our schedule for the holiday.  Class will begin at 10am.  There will be no evening classes.

Hope to see you all there!

 

Thursday 5/26/16 WOD

Skill:
Clean grip high pulls

Strength:
Cleans
full
below the knee
high hang

WOD:
Grace
30 reps
Clean & Jerk @ 135/95 lbs

Tuesday, May 24, 2016

Tuesday 5/24/16 WOD

Skill:
2 sets 
Shoulder stability

Strength:
Bench
5 sets of 5 reps at 80%
between each set, 10 reps band pull aparts

WOD:
5 rounds
1 back rack jerk
2 split jerk


Monday, May 23, 2016

Monday 5/23/16 WOD

Skill:
2 sets
10/side 1 leg hip thrusts
30 count planks

Strength
Squat
5 sets of 5 reps at 80%
between each set 10 reps stiff legged deadlift

WOD:
5 rounds
BB walking lunges down/back
10 toes to bar
Farmers carry down/back