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Wednesday 9.14.16

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WARMUP

mobility movements - run 200m - junkyard dog

PARTNER WOD

3 person partners 3 Circuits each:
Circuit 1
A1 RUN 200m as pacer
while...
A2 ROW and
A3 shoots max wb [20/14, 14/10] all athletes must go thru the circuit

Circuit 2
A1 RUN 200m as pacer
while...
A2 ROW and
max kb swings for rd 2 [44/26, 35/18] all athletes must go thru the circuit

Circuit 3
A1 RUN 200m as pacer
while...
A2 ROW and
A3 max box jumps[24/20, 20/12] all athletes must go thru the circuit

CASH OUT

DAY 14 of 22 pushups
2minute max jumps -

Tuesday 9.13.16

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WARMUP

run 400m, dynamic walking stretches (broad jumps, spiderman, inch worm, air squat jumps)

SKILL WORK

BACK SQUAT [from rack]: 50x10, 60x8, 70x6, 80x4, 85x2, 70x10

METCON

9 Minute EMOM
5 Front Squat
5 C&J
5 OH squat
95/65, 85/55, 75/45, 65/3

CASH OUT

DAY 13 of 22 pushups - 2minute max jumps - record 22 burpees

Monday 9.12.16

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WARMUP

Mobility movements until 5:05 -
Then, 3 rds
RUN 200 meters, ROW 250/200 meters.
Then, 5 air squats, 10 squat jumps, 5 high kicks

STRENGTH / SKILL

WcG Bench
Bench Press 50x10, 60x8, 70x6, 80x4, 80x4, 70x10

METCON

WcG 5 RFT
5 rds for time:
5 T2B
10 kb swing 53/35, 44/26, 26/18
5 goblet squat " "
10 box jump 24/20, 20/12

CASH OUT

Day 12 of 22 pushups - 2 minute max jumps - 22 burpees

Saturday 9.10.16

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WARMUP

ON OWN - get loose - mobility movements (arms/legs) pvc roll ROW or JOG 200meters
Group dynamic movements - 3 lines - start on one side - dynamic movements across floor then run 100m. High Knees, High Kicks, Football shuffle, spartan crawl
GROUP RED LINE - quick CORE work with Coach Bill

PARTNER WOD

WcG 3 Person Partner WOD
BACK of BOX - 12 MIN AMRAP
A1 run 200
A2 7 pull up, 7 hrpu, 7 squat jumps
A3 5 HSPU, 5 thrusters 5 BJOs [95/65, 85/55, 75/45, 65/35]

5 MINUTE TRANSITION

FRONT OF BOX - 12 MIN AMRAP
A1 Air Bike 1 minute
A2 Wall Ball Shots [20/14, 14/10, 10/8] A3 Ball Slams

5 MINUTE TRANSITION

CASH OUT
3 minutes of work EMOM
A1 max rope climb
A2 max calorie row
A3 max KB Swing 53/35, 44/26, 35/18
each athlete completes a movement at the top of minute and RECORD