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Yearly Archives: 2016

Tuesday 07.05.16

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MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs
SKILL WORK
DeadLift
50x3, 60x3, 70x3, 80x2, 90x1, 90x1+
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest] CASH OUT
100 dbl unders
50 weighted ab sit ups 45/25, 25/15
50 weighted triceps (behind the neck) 45/25, 25/15

Saturday 7.2.16

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WARMUP

Red line mobility

PARTNER WOD

WOD 1
3-6-9
OH Squat / Front Squats 115/75, 95/65, 75/45, 65/35
box jump over 24/20

WOD 2
3-6-9
Wall Ball 20/14, 14/10
Ball Slam 30/20, 20/10

WOD 3
3-6-9
3 Pull Ups / Jumping pull ups
6 Push Ups
9 Air squats

Bike 10 cal
Run 200 m
Row 10 cal

Friday 07/01/16

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WARMUP

200m run
20' inch worms
20' board jump
20 squat jumps
Meet on RED line for mobility

WLC BENCHMARK

WLC Benchmark
3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

METCON

1 ROUND Of 25s
25 of Each...
Calorie Row
Dead-lifts 185/135,
Wall-balls 20/14
T2B
Wall-balls
Dead-lifts
Calorie Bike

CASH OUT

150 Jumps (prefer dbls but singles ok)
150 Sit-ups (any style)

Thursday 6.30.16

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WARMUP

20' inchworm
jog 200
20' Broad Jumps
jog 200
5 hrpu
5 alternate arm windmills

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

METCON

8 Min
8 SDHP 75/45, 65/35, 55/25
4 burpee over bar jumps
8 Ball Slam 30/20, 20/10

CASH OUT

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups