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Yearly Archives: 2017

Friday 7.7.17

WARM UP

bike for 3 min -
bear crawl, scap hang, inch worm,

STRENGTH / SKILL

6wk strength training: wk2 of 6:CLEAN- 3 x3 warm up sets (1hp, hs, c) then 60% 5hpc, 5hsc, 5pc, 5sc

METCON

emom 20 min - alt - 5 snatch, 10 pull up - 5 ohs, 10 kb

FINISHER

alt pistols / push-ups 4,3,2,1 -

Thursday 7.6.17

WARM UP

lite jog 200m - coach led warm up

SKILL WORK

6wk strength training: wk2 of 6: Press Complex - SP,PP, PJ -warm up w/bar then 3x10each

METCON

4rds 1 min rest between rds: thrusters /burpee bar jump over

FINISHER

ROW 500m for time - foam roll, stretch

Wednesday 7.5.17

WARM UP

jog 200m, 10 airsquats +bear crawl DOWN + 5 jump squats BACK, coach'schoice

STRENGTH / SKILL

6wk strength training: wk2 of 6: SNATCH - 3 warm up sets of 5 (1hp, hs, c) then 4x 60%, 3x70%, 2x80%x2

PARTNER WOD

partner sprints. 5cal bike, 10k2e, 5jump squat 10 push ups

Tuesday July 4th

Hero_DavidHickman.jpg (2000×1446)

JULY 4TH - HERO WOD - David E. Hickman

WARM UP

Group JOG 400m - Coach Led Warm up

BENCHMARK

Zeus
Today on this Independence day we will honor fallen hero US Army Specialist David E. Hickman, 2nd Battalion, 325th Airborne Infantry Regiment 2nd Brigade Combat Team, 82nd Airborne Division, died November 14, 2011.

Partner WOD:
2 person
Each athlete to complete all movements of 30 each

3 Rounds for Time:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps