6199 Dressler Rd. NWNorth Canton, OH, 44720 

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February 29, 2016

Skill lift: Clean and Jerk

 

Wod:

1000m row

then

4 rounds

25 wall balls (20/14)

25 hollow rocks

 

February 28, 2016

Strength: Front squats

 

Wod: 11.3

5 min amrap

squat clean (165/105)

jerk (165/105)

 

rest 3 minutes

 

5 minutes to get as far as possible in

“Annie”

50-40-30-20-10

double unders

sit ups

 

 

February 25, 2016

 16.1

Whatever that may be!

 

February 24, 2016

 

 

 

Wod: 15.3 

14 min amrap

7 muscle ups

50 wall balls

100 double unders

 

Strength:

Tall snatch

 

February 23, 2016

Strength:

Deadlift

 

Wod: 11.2 

15 min amrap 

9 deadlifts (155/100) 

12 hand release push ups

15 box jumps (24/20)

 

 

February 22, 2016

 

Wod:

13.5 Kinda

3 rounds 4 min amrap

1 min rest between rounds

15 thrusters 95/65

15 c2b pull ups

 

Strength:

1.push press

then

2.push jerk

 

 

February 21, 2016

Wod:12.3 Kinda

18 minute amrap

15 burpee box overs

12 push press (115/75)

9 toes to bar

 

Strength:

back squat

 

February 18, 2016

Strength: Strict press

 

Wod: 7 min amrap

2 bear complex (155/105)

10 toes to bar

 

 

February 17, 2016

Strength: Snatch Deadlift

 

Wod: 21(35)-15(45)-9(55)

weighted kb step ups (70/55) (20)

kettlebell swings (70/55)

(double unders)

 

February 16, 2016

Strength: Front squat

 

Wod: “JT”

21-15-9

Hand stand push ups

Ring Dips

Push ups

 

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