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October 28, 2014

Strength- Jerk 2 RM

 

Skill Transfer/Olympic- Post wod- 3 x 400m run rest 2 min between runs (10 min)  

 

WOD:

“Diane”

21-15-9

Deadlifts (225/ 155)

HSPU

 

September 30, 2014

Warm-up- (insert deadbugs into the warm-ups)

Iso/Stab-

 

Gymnastics-  3 + sets max reps strict pull-ups

 

Strength-   Deadlift 1 RM

 

Skill Transfer/Olympic-

 

WOD-

10-15 min AMRAP

9 Deadlifts (think light and fast)

12 HR Push-ups

15 Box Jumps

 

 

 

 

 

 

Our girl Jen S standing back while Anthony tackles the chalk bucket.

 

 

July 8, 2014

Are you as excited as Arianne for this EMOM?!?! ME TOO!

 

Iso/Stab- Captain Morgan 3 x 5 reps on each side
Gymnastic- Rolling Squats 3 x 8

MOD- A) Deadlift 3 warm-up sets, then 5@ 60%, 5 @ 70%, and max reps @ 75% 1 RM

B) Power Snatch + OHS ( 3 Position Hip, Knee, Shin) x 5 keep the weight light and move fast

 

WOD- EMOM alternating stations
5 x OHS
20 x single leg lateral hops over object or line
5 x HSPU
20 x back extensions

 

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