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Monthly Archives: April 2017

Tuesday 4.18.17

WARM UP

bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

SKILL WORK

rowing tech review

BENCHMARK

CINDY 10 Min Time Cap
5 pull ups
10 push ups
15 air squats
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
10 min amrap. if you finish start over

BENCHMARK

2 min bike for max calories - stretch

Saturday 4.15.17

WARM UP

10 air squats, jog 200m, bear crawl down, 5 hanging scap pulls, front lunge back - jog 200m, high kicks down, 5 hanging scap pulls, side lunges back - PVC mobility

PARTNER WOD

Wcg 3 Person Partner WOD
3 person teams - 36 min total: (4min each station)
a1: 12 sit ups, 9 s2oh, 6 bbjo (135/95, 155/73, 95/63. 75/53)
a2: 15 push ups 12 k2e 9 box jump (30/24, 24/20)
a3: row for calories

Then..

2 rds ea:
a1: run 200m
a2: max wb 20/14, 14/10
a3: max cal bike

Friday 4.14.17

WARM UP

10 cal bike, 200m jog, 10 air squats, 5 down dog push-ups, high kicks down and back, side lunges down and back

STRENGTH / SKILL

BENCH - 12 - 2
12,10,8,6,4,2
moderate weight and increase each set

METCON

WcG - Modality Mix
4rds:
20 cal bike,
10 hspu
5 cleans - [155/115, 135/95, 115/75, 95/55] 10 t2b

FINISHER

3 rds 10 bridges, 5 leg raises, 10 v sit ups

Thursday 4.13.17

WARM UP

bike 1 min, jog 200m, 10 ari squats, bear crawl down, hanging scap pull for 5, broad jump back, 10 air squats, PVC mobility

STRENGTH / SKILL

SNATCH
15 Minutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -

BENCHMARK

Helen
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

CROSSFIT GAMES WOD

Helen 400m run, 21 kb swing, 12 pull ups