6199 Dressler Rd. NWNorth Canton, OH, 44720 

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March 31, 2016

Strength:

push press

 

Wod:

10-1 thrusters (135/95)

1-10 burpees

 

March 30, 2016

Skill: pull up tech

 

Wod: 15 minute amrap

3 box jumps (30/24)

6 pull ups

9 hand release push ups

 

March 29, 2016

Skill: rope climb

 

Wod:

250m run

25 wall balls (20/14)

2 rope climbs

250m run

25 med ball sit ups

2 rope climbs

250m run

25 tuck jumps

2 rope climbs

250m run

25 deadlifts (155/105)

2 rope climbs

250m run

25 kettlebell swings (70/55)

2 rope climbs

 

 

March 28, 2016

Strength: tempo front squat 

 

Wod: 18 minute amrap

10 hollow rocks

15 power snatches (75/55)

10 back rack step ups (20)

 

 

March 27, 2016

Skill: double unders

 

Wod:

0-3 minutes

10 hang power cleans (95/65)

20 lateral bar hops

10 shoulder to overhead (95/65)

rest 1 min

4-7 minutes

5 hang power cleans (135/95)

10 toes to bar

5 shoulder to overhead (135/95)

rest 1 minute

200 double unders

 

 

March 24, 2016

 

 

Strength:

bench press

 

Wod: 16.5

box jumps and thrusters?

 

March 23, 2016

 

Strength: power snatch

 

Wod: 12 min amrap

30 air squats

15 push ups

30 lunges

15 push ups

 

March 22, 2016

 

 

Strength: split jerk technique

 

Wod: 10 emom

3 clean and jerks (185/135)

max effort burpees*

*score is burpees

 

March 21, 2016

 

Wod:

1,000m row

3x5 strict press at 70%

 

1,000m row

30 strict hand stand push ups

 

1,000m row

3x5 back squat at 70%

 

March 20, 2016

 

 

Strength: 

tempo front squat

 

Wod: 5 rounds

3 wall climbs

6 pull ups

9 front squats (135/95)

12 v-ups

 

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