Monthly Archives: January 2015

31-Jan-15

A. Group Warm Up - 3 Rds NFT 30 DU’s 15 KBS 8 Strict HSPU   B. Weightlifting: EMOM 7 min, Complex 2 Touch n Go Power Cleans + 2 Split Jerks @ 75%   C. WOD: For Time 50-40-30-20-10 DU’s 5-4-3-2-1 Clean and Jerk 185/130#   D. Cool Down: 10 OH Pressing Lunges w/PVC…
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30-Jan-15

A. Group Warm Up -3 Rds NFT 15 GHD Hip Extensions 10 Pressing OH Squats 5 Strict Ring Dips   B. Strength: OHS 5-3-3-1-1-1   C. WOD: Every 5 min for 30 Min (6 rounds) 500m Row 5 OHS 165/113# 3 Muscle Ups (7 Ring Dips) -Rest remaining time   D. Cool Down: 1 Min…
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28-Jan-15

A. Group Warm Up 750m Row @ 75% -3 Rds NFT 15 A.R.E. Squats (5-5-5) 10 Close Grip Swings On Pull Up Bar 8 Burpee Box Jumps 6 Pull Ups   B. Weightlifting: Squat Clean and Jerk 18 Min to build up to 90%   C. WOD: “Fran” 21-15-9 Thrusters 95/65# Pull Ups   D.…
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27-Jan-15

A. Group Warm Up - 3 Rds NFT 10 KBS 14 Lunges 18 Sit Ups   B. Strength: Wighted Ring Dips 6x2 (Hips must move up with shoulders)   C. WOD: AMRAP 12 Min 10 Power Cleans 10 Pistols 10 T2B 2 Rope Climbs   D. Cool Down: 10 Sampson stretch (5 each leg) 1…
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26-Jan-15

A. Group Warm Up 10 Junk Yard Dog -3 Rds NFT 250m Sprint Row 10 Wall Squats 5 Strict Pull Ups @ 30X3 Tempo   B. Weightlifting: Full Snatch 18 Min to work up to 95%   C. WOD: 3 Rds (17:00 Cap) 700m Row 70 DU’s 7 Full Snatch 135/95#   D. Cool Down:…
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24-Jan-15

A. Group Warm Up EMOM 7 Min 10 KBS 20 Ft Sprint 10 Wall Balls 20 Ft Sprint   B. Strength: Weighted Pull Ups 7x1 Find a new 1RM   C. WOD: “Filthy 50” 50 Box Jumps 50 Jumping Pull Ups 50 KBS 1pood 50 Walking Lunges 50 K2E 50 Push Press 45# 50 Hip…
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23-Jan-15

A. Group Warm Up 750m Row -3 Rds NFT 10 Dumbbell Snatch Each Arm 12 Alternating Pistols 10 Strict HSPU   B. Strength: Strict Press 5x3 Build up to new 3RM   C. WOD: 21-18-15-12-9-6-3 Hang Power Snatch 75/53# HSPU   D. Cool Down: 12 Lunges 5 Strict Pull Ups Pigeon Stretch, 2 min on…
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