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Monday, May 2, 2016

Monday 5/2/16 WOD

Strength:
Pause squats 3 sec at bottom
Practice to opener weight

Skill:
OH squat

WOD:
Cindy
20 min AMRAP
5 pull-ups
10 push-ups
15 squats


Thursday, April 28, 2016

Thursday 4/28/16 WOD

It's Olympic lifting Thursday!

Skill: snatch balance 

Strength
3 strict press
2 push press
1 jerk

WOD:
Baseline
3 rounds

Wednesday, April 27, 2016

Wednesday 4/27/16 WOD

5 rep max back squat
3 rep max front squat
1 rep max OH squat

KB swing ladder
15 min AMRAP
10,15,25,50

 

Tuesday, April 26, 2016

Tuesday 4/26/16 WOD

"Congo Line"
Bench & pull-ups
5 rounds

Upper body assistance work
Tris, upper back, shoulders and biceps

Challenge:
Bottom to bottom Tabata squats 8 rounds


Monday, April 25, 2016

Monday 4/25/16 WOD

Strength:
Deadlift

Skill:
Muscle up

WOD:
King Kong
1 deadlift @ 455/275
2 muscle ups
3 cleans @ 250/155
4 HSPU
3 rounds

...OUCH!  RX or closest to RX gets free swag!