6199 Dressler Rd. NWNorth Canton, OH, 44720 

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October 29, 2015

 

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Lift: Snatch Balance

 

Wod: 5 rounds

6 snatches (95/65)

12 medball sit ups

18 flutter kicks

36 double unders

October 28, 2015

 

Lift: Power clean

 

Wod: Every 4 minutes for 5 rounds

5 Curtis P's (135/95)

2 rope climbs

1 min plank hold

October 27, 2015

 

Lift: Straight leg deadlift

 

Wod: Running Total

1 min amrap

5 pull ups

5 push ups

5 thrusters (95/65)

1 min rest

2 min amrap

5 pull ups

5 push ups

5 thrusters (95/65)

rest 2 min

3 min amrap

5 pull ups

5 push ups

5 thrusters (95/65)

rest 2 min

2 min amrap

5 pull ups

5 push ups

5 thrusters (95/65)

rest 1 min 

1 min amrap

5 pull ups

5 push ups

5 thrusters (95/65)

 

October 26, 2015

 

Lift: Bench Press

 

Wod: 9 min amrap

20 front rack box step ups (75/55) (20")

40 mountain climbers

October 25, 2015

 

 

Lift: Overhead Squat

 

Wod: 

30 bear complex (115/85)

5 burpees EMOM

October 22, 2015

 

 

Lift: strict press

1 rep max

 

Wod: 7 rounds for time

5 front squats (95/65)

5 bar over burpees

5 shoulder to overhead (95/65)

5 bar over burpees

 

October 21, 2015

 

 

Lift: overhead squat

 

Wod: every 4 minutes for 5 rounds

10 overhead lunges w/plate (45/35)

20 hollow rocks

15 calorie row

 

October 20, 2015

 

 

 

Lift: push press

 

Wod: 20 min amrap

5 chest to bar

10 push ups

15 wall balls (20/14)

October 19, 2015

 

Coach Carter no-repping Jess....

 

Lift: back squat

1 rep max

 

Wod: 8 min amrap

4 box jumps (24/20)

2 power cleans (185/135)

5 single arm kb swings (R) (35/25)

5 single arm kb swings (L)

 

October 18, 2015

 

 

 

 

 

 

 

 

Skill: 

Knees to elbow/Toes to bar

 

Wod: 21-15-9

toes to bar

burpees

air squats

 

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