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Monday 2/6/17

Super Bowl Sadness A. 4 Rounds 28 Wallballs 28 Pullups 400m Run Between Rounds 1 Round 34 Calorie Row 28 Burpees

Monday 1/30/17

A. WOD 15 minute AMRAP 30 KBS 53/35 20 Box Jump overs 10 Weighted Push ups 45/25lb plate B. 4 Sets 5 Back Squats at 80%

Thursday 1/26/17

A 3×10 Back Squats at 70% B 13.4 7 minute AMRAP 3 Clean and Jerks 135/100 3 Toes to Bar 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerks 9 Toes to bar etc

Monday 1/23/17

A. 10 Minute EMOM 1st–50 Double Unders (or 45s practice) 2nd–12 OH walking Lunges (use kettle bells, a plate, or dumbbells) (ARMS STRAIGHT) B. 3×10 Bench Press at 70% 1RM (10 should be tough but doable) C. For Time 30 … Continued

1/19/17

A. 10 min EMOM 2 Deadlifts Building in weight B. For Time 15 HSPU 15 Deadlifts at 185/135 15 Toes to Bar

Tuesday 1/17/16

A. Every 4 minutes for 20 minutes 400m Run 15 GHD Sit ups B. 3 Rounds 10 Bent Over Barbell Rows 10 Glute Ham Raises

Thursday 11/12/17

For Time 30 Hang Squat Cleans 135/95 30 HSPU 30 Thrusters 135/95 30 Box Jump Overs 30 Overhead Squats135/95 30 TTB . . Scaled Weights 95/65 . . . Beginner weights Empty Barbell OR dumbbells

Wednesday 1/11/17

A. 5 Rounds for Time 7 Man Makers 7 Power Cleans 155/105 7 Pullups/c2b/or bar mu 1 man maker= pushup row l row r push up stand press B. 6×1 Snatch Deadlifts+snatch 1s 1 inch above ground 1s 1 inch … Continued

Tuesday 1/10/17

A. 5 Rounds 15 Burpees 50 Double Unders B. E2MOM 12 minutes 4 Back Squats at medium-heavy load (75-85%) C. 10 Min EMOM 10-20s L-sit Hold

Monday 1/9/17

Normal Schedule today We WILL have a noon class today. Still working on finalizing coaching schedule and will get that ASAP A. 0-5 min 5 min AMRAP of Dumbell Snatches –Pick a weight you can’t get more than about 10 … Continued

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