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October 31, 2014

Come in your favorite costume and be entered in for a prize.  Each class gets a prize.

 

Strength-  Deadlift (totally Halloween pun intended) 3-3-3-3 @ 40X1 starting at 45% 1 RM

 

Skill Transfer/Olympic-  

 

 

WOD:

15 min AMRAP

Partner (or teams of 3) Relay

10 Double unders

5 TTB or KTE

3 Box jump over-and-backs

1 Bear Complex with a pause in each top position

 

September 22, 2014

Warm-up- (throw some sort of Deadbug movement into it)

 

Iso/Stab- (as a cash out perform 50 weighted sit-ups)

 

Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps)

 

Strength-  Back Squat 3 RM

 

Skill Transfer/Olympic- none

 

 

WOD- 8-10 Min AMRAP increasing ladder

1 Power Clean and Over Head

2 TTB

2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc

 

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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