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Monthly Archives: May 2016

Tuesday 5.31.16

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WARMUP

3 RDS (1 ea)
200m run - 10 superman, 20 V sit-ups, 30 Mountain climbers
200m row - 10 superman, 20 V sit-ups, 30 Mountain climbers
200m bike - 10 superman, 20 V sit-ups, 30 Mountain climbers

SKILL WORK

BENCH
warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

METCON

12 Min EMOM
alternate at the top of each minute
(40/20 for 6 rds ea)
7-9 DEADLIFT rx BW, sc 70% of BW
12 - 16 KB Swings rx 53/35, sc 44/26

COOL DOWN

STRETCH!

Monday 5.30.16

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HERO WOD

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Saturday 5.28.16

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WARMUP

Outside for mobility

PARTNER WOD

3 separate stations 10min AMRAP each - 3 min rest in between each station
Station 1
Burpee plate jump & run
Station 2
Row, Box Jump, KB swing
Station 3
Bike, push press, ball slam

Friday 16.27.05

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WARMUP

Group Red Line
Mobility / Stretch
warm up for diane

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

TRANSITION

run 400m

BENCHMARK

Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)