Archive | November, 2013

Wednesday’s date with Jack!

Buy In:
Wendler Deadlift

WOD:
“Jack”
10 Push Press (115/75)
10 KB Swing (53/35)
10 Box Jump (24/20)

20 min AMRAP

Cash Out:
Pick your pain mobility

Don’t forget, no 6:30pm class…but join us Thursday morning at 8am for a 3 course WOD

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Tuesday’s WOD

Buy In:
Wendler Strict Press

WOD:
5 Rounds of:

5 Power Clean and Jerks (135/95)
then,
5 Push-ups
5 T2B
5 Air Squats
5 Sit-ups

Increasing rep count of body weight mvmts by 5 each
round…C&J remain at 5 reps throughout
(12 min cap)

Cash Out:
50 Weighted V-ups

Don’t forget…no class Wednesday at 6:30, but there will be a team WOD Thursday at 8am!

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Monday’s WOD

Buy In:
Wendler Back Squat

WOD:
OHS (115/75)
HSPU

21-15-9

Cash Out:
4 Position Plank Hold
1 min each position, 2 rounds, with 1 min rest btwn

Ladies, don’t forget 1000 Gifts starts tonight (Monday) at 7:30pm at the box…we’ll have to be flexible for the holidays, but lets dive in now. All are welcome!!

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Friday’s WOD

Buy In:
Wendler Deadlift

WOD:
10 Thrusters (115/75)
20 T2B
30 Push Press (115/75)
20 Pull-ups
40 Box Jumps (24/20)
20 K2E
50 Deadlifts (115/75)

Cash Out:
Pick your Pain Mobility

Ladies, don’t forget…”1000 Gifts” book/bible study starts Monday night at 7:30 at the box! All are welcome!!

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Thursday’s WOD

Buy In:
15 GHD Sit-ups & 15 Reverse Hypers

WOD:
1 min: Rope Climb
30 sec rest
1 min: DUs
30 sec rest
1 min: Row
30 sec rest
1 min: Broad Jump
30 sec rest

3 Rounds

Cash Out:
15 GHD Sit-ups & 15 Reverse Hypers

Excellent work on Arnie today everyone! There were triumphs and struggles, but we made it through…proud of the Praus House tonight!!

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