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October 29, 2014

Jennifer and Doyle are Limitless.  Are you?

 

Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM)

Skill Transfer/Olympic-   Clean Complex x 5 (High Hang Clean, Hang Clean, Clean)

 

 

 

WOD: 15 min AMRAP

Run 200m

10 Ball Shots

5 Pull-ups ( 10 pull-ups if you are a ninja)

 

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 3, 2014

Thursday:

Warm-up-

Iso/Stab- Superman hold to iron man hold 15 sec each for 4 rounds

Gym Prog- Low side to side squat 3 x 12

Skill Transfer- High Hang power snatch 5 x 2 (stay light and fast.  Really whip the bar up)

 

 

WOD- “Quarter Gone Bad” 

5 Rounds

15 seconds max effort Thruster (135/95lb max)

45 sec rest

15 sec max effort weighted pull-ups (50lbs max)

45 sec rest

15 sec max effort burpees

45 sec rest

Score is total reps completed

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