6199 Dressler Rd. NWNorth Canton, OH, 44720 

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October 31, 2016

Strength:

1. push press

2. push jerk

Wod:

10 rounds

3 push press (135/95)

6 front rack lunges (135/95)

5 burpees

October 30, 2016

Strength:

back squat

Wod:

21-15-9-15-21

med ball cleans (20/14)

push ups

October 27, 2016

Strength:

strict press

Wod:

5 rounds

10 kettlebell swings (70/55)

35 double unders

25 hollow rocks

October 26, 2016

Strength:

snatch work

Wod:

9 min amrap

7 chest to bar (or 3 bar muscle ups)

4 Forrest G’s (95/65)

October 25, 2016

Strength:

front squat

Wod:

4 rounds

16 alt single arm kb swings (55/35)

4   wall climbs

12 med ball sit ups

October 24, 2016

Strength:

clean and jerk work

Wod:

40 box jumps (24/20)

80 walking lunges

40 clusters (75/55)

80 push ups

40 burpee box overs

October 23, 2016

Strength:

deadlift

Wod:

4 min amrap

4 strict hand stand push ups

4 strict pull ups

rest 60 seconds

2 min max effort

air squats

rest 60 seconds

4 min amrap

8 hand stand push ups

8 pull ups

October 20, 2016

Strength:

strict press

Wod:

12 min amrap

8 kettlebell swings (55/35)

6 kettlebell step ups (20)

4 burpee box overs

October 19, 2016

Strength:

pause snatch

Wod:

100 double unders

3 rounds

12 high hang snatches (95/65)

15 double hand release push ups

21 v-ups

then

100 double unders

October 18, 2016

Strength:

bench press

Wod:

80 air squats

70 sit-ups

60 mountain climbers

50 lateral bar hops

40 hollow rocks

30 power cleans (115/85)

20 shoulder to overhead 

10 bar muscle ups

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