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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
May 25, 2017
May 24, 2017
May 23, 2017
May 22, 2017
May 21, 2017
May 14, 2017
May 11, 2017
May 10, 2017
May 9, 2017
May 8, 2017
