6199 Dressler Rd. NWNorth Canton, OH, 44720 

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January 31, 2017

Skill : 

push ups/bench 

Strength: 

bench press

Wod: 

3 rounds

One minute stations

kettlebell swings (55/35)

push ups

box jumps (24/20)

hollow rocks

paratroopers 

rest

January 30, 2017

Skill : 

kipping pull-ups/butterfly

Wod: 

2,000m row

then

5 rounds

9 pull ups

9 thrusters (95/65)

January 29, 2017

Strength: 

back squat

Wod:

100 air squats

50 sit ups

100 walking lunges

50 sit ups

January 27, 2017

Strength: 

snatch work

Wod: 

16.3

7 min amrap

10 power snatches (75/55)

3 bar muscle ups

January 25, 2017

Strength: 

clean work 

Wod: 

4 rounds

10 hang clusters (95/65)

10 burpees

rest 2 minutes

4 rounds

10 deadlifts (95/65)

10 burpees

January 24, 2017

Strength: 

deadlift

Skill

kipping toes to bar

Wod: 

20 min amrap

3 toes to bar

6 push ups

12 pop squats

January 23, 2017

Skill 1: 

hand stand push ups

Skill 2:

Wall balls

Wod: 

10-1

wall balls (20/14)

hand stand push ups

January 22, 2017

Strength: 

front squat

Wod: 

15 min amrap

12 front squats (95/65)

9 supermans

6 box jumps (24/20)

3 wall climbs

January 19, 2017

Skill 1: 

kipping pull-ups/butterfly

Skill 2: 

overhead barbell work

Wod:

“16.1”

20 min amrap

25 foot overhead walking lunge (95/65)

8 bar facing burpees

25 foot overhead walking lunge (95/65)

8 chest to bar pull ups

January 18, 2017

Skill 1: 

hand stand push ups

Skill 2: 

squat tech

Wod: 

8 min amrap

12 hand stand push ups (open standard)

15 goblet squats (55/35)

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