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October 30, 2014

Strength-  Bench Press 3-3-3-3 @ 32X1 (sets start at 65% 1 RM)

Skill Transfer/Olympic-  

 

 

WOD: “Death by Burpee and 10 m shuttle”

Odd minutes are burpees

Even minutes are 10m runs

Everyone in the class will continue exercising until the last person is finished.  Once you are done, you get a 1 min rest, then 5 reps burpes and 4 runs repeating until the last person finishes.

 

July 9, 2014

Bhakti during Open WOD 14.4 showing some great finish of the pull form: elbows back and low, slight 30 degree lean back, handles at sternum level and neutral gaze.

 

 

Iso/Stab- Child’s pose, moose antler, downward dog series 2 x through
Skill Transfer- 10 x 100m Sprints ( first 5 to get loose )  rest 45sec between

 

WOD- Stations for max effort: 20 secs work / 40 secs rest
4 sets of Row Sprint
4 sets of 10 meter run shuttle
4 sets...

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