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Wednesday 8.3.16

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WARMUP

ON OWN
Get Loose - Mobility

10 cal row
5 air squats
inch worm out to plank
5 push ups
inch worm in to squat
5 squat jumps

CHIPPER

Pork Chop CHipper
800 meter run [3x around bldg] 40 pull ups
30 Thrusters rx 95/65, 85/55, 75/45, 65/35
20 Wall Balls rx 20/14, 14/10, 10/8
10 HSPU
5 Rope Climb
800 meter run

CASH OUT

5 min to practice 1 skill

Tuesday 8.2.16

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FAMILY NIGHT OUT WODS

WARMUP

1 Mile Run
mobility before run
then negative split run jog/run

METCON

WcG Family NIght Out WODs
[3] 6 minute WODS

WOD [1]: 6 min amrap
20 calorie BIKE
15 Push Ups
10 Box Jumps 24/20, 20/12

3 min transition

WOD [2]: 6 min amrap
20 calorie ROW
15 KB SwIng (American) 53/35, 44/26, 35/18
10 KB Goblet Squats 53/35, 44/26, 35/18

3 min transition

WOD [3]: 6 min amrap
20 Dbl unders
15 Ball Slams 30/20, 20/10
10 Clean & Press 115/75, 95/65, 85/55, 75/45

COOL DOWN

SKill work

Monday 8.1.16

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WARMUP

2rds
10 cal row
10 air squat
10 jumping jacks
10 push ups

MOBILITY/STRETCH

5 min
Pilates shoulder work

SKILL WORK

BENCH PRESS 5,5,3,5,3,1
50% x 5
60% x 5
70% x 3
70% x 5
80% x 3
90% x 1
max x 1 and record

METCON

JERK-T2B-SQUAT 15-9-6
15-9-6
Push Jerk 135/95, 115/75, 95/55, 75/45
T2B
Back Squat
+30 burpees after completion of 15-9-6

COOL DOWN

Recommend you foam roll

Saturday 7.30.16

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WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m