6199 Dressler Rd. NWNorth Canton, OH, 44720 

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February 28, 2017

Strength:

deadlift

strict pull up

ring dips

Wod:

1,000m row

then

20 power cleans (115/85)

50 lateral bar hops

20 shoulder to overhead

50 lateral bar hops

February 27, 2017

Coaching session:

kipping pull ups/chest to bar

Wod:

5 rounds

10 front squats (95/65)

10 bar over burpees

7 chest to bar

February 26, 2017

Strength:

man makers

back squat

Wod:

12 min amrap

15 supermans

10 box jumps (24/20)

5 overhead squats (L)(50/35)

5 overhead squats (R)(50/35)

February 23, 2017

Strength:

strict press

push press

Wod:

8 rounds

4 box over burpees (24)

8 shoulder to overhead (95/65)

35 double unders 

February 22, 2017

Wod:

5 min amrap

10 push ups

10 sit ups

20 air squats

rest 1 min

10 emom

1 snatch

February 21, 2017

Coaching session : 

hand stand push ups 

Wod:

15 min amrap

200m row

10 hand stand push ups

2 rope climbs

5 power cleans (185/135)

February 20, 2017

Strength:

hollow rocks

plank hold

Coaching session:

knees to elbow

Wod:

5 rounds

20 thrusters (45/35)

7 knees to elbow

30s plank hold

February 19, 2017

Strength:

overhead squat

Wod:

21-18-15-12-9-6-3

overhead squats (95/65)

bar facing burpees

February 16, 2017

Strength:

deadlift

Wod:

11.2

15 min amrap

9 deadlifts (155/105)

12 push ups

15 box jumps (24/20)

February 15, 2017

Strength:

static hold challenge! 

Wod:

100 air squats

50 sit ups

100 walking lunges

50 v-ups

**3 burpees emom

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