6199 Dressler Rd. NWNorth Canton, OH, 44720 

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September 30, 2015

 

Skill: hand stand tech

 

Wod: in 20 minutes or less

2000m row

25 shoulder to overhead (95/65)

40 pull ups

60 front rack lunges (95/65)

 

September 29, 2015

Lift: straight leg deadlift

 

Wod: Running “Annie”

50-40-30-20-10*

double unders

sit ups

*run 250m after each round of sit-ups

 

 

September 28, 2015

 

Lift: push jerk 

 

Wod: 5 rounds for time

15 burpees

15 thrusters (115/85)

60 seconds plank hold

 

September 27, 2015

 

 

 Big Congrats to Coach Andy and Cyd this weekend as well as Coach Brian and Lisa!! 

 

Lift: front squat

 

Wod: 3 rounds

1 min Russian kettlebell swings (55/35)

1 min push ups

1 min step ups (20) w/plate (35/25)

1 min air squats

1 min rest

 

September 24, 2015

 

Lift: push press

 

Wod: every 3 minutes for 10 rounds

1 bear complex (185/135)

10 bar over burpees

1 bear complex

 

September 23, 2015

                        Happy Anniversary!!

 

Lift: back squat

 

Wod: “Nancy”

5 rounds for time

400m run

15 overhead squats (95/65)

 

September 22, 2015

 

Skill: hand stand push ups/push ups 

 

Wod: 10 minute amrap

2-4-6-8-10-12-….

hand stand push ups

hollow rocks

knees to elbow

supermans

 

September 21, 2015

 

Lift: strict press

 

Wod:

minutes 0-4

30 power snatches (75/55)

30 burpees

minutes 4-8

50 kettlebell swings (55/35)

25 box jumps (24/20)

minutes 8-12

30 thrusters (75/55)

30 toes to bar

minutes 12-16

50 wall balls (20/14)

25 cal row

 

September 21, 2015

 

Lift: Deadlift

 

Wod: 21-18-15-12-9-6-3

pull ups

walking lunges

 

Happy Birthday Brosa!

 

September 17, 2015

Lift: back squat

 

Wod: 3 rounds for time

10 alt pistols

10 hand stand push ups

6 muscle ups (sub 10 c2b)

 

 

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