Archive | December, 2013

Monday’s WOD

Buy In:
“Randy”

WOD:
5 OHS (95/65)
10 T2B
15 Hollow Rocks

5 Rounds

Cash Out:
1000m row

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Friday’s WOD

Buy In:
10 KB Swings (70/53) EMOM 10 Rounds

WOD
5 Deadlifts (205/115)
7 Burpees
9 Box Jumps (30/24)
11 min AMRAP

Cash Out
30 Toes to Bar

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Thursday’s WOD

Buy In:
Clean Instruction

WOD:
1 min max reps of low hang clean (95/65)
30 sec max pistol squats
30 sec rest

1 min max reps of mid hang clean (95/65)
30 sec max pistol squats
30 sec rest

1 min max reps of high hang clean (95/65)
30 sec max pistol squats
30 sec rest

2 Rounds, for total number of cleans & total
number of pistols

Cash Out:
20 TGU’s (35/20)

Welcome back!! Schedule as usual until next Tuesday  9 am only New Years Eve and closed New Years Day, get after it this week!!!

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Monday’s WOD

Buy In:
1 OHS EMOM for 10 min

WOD:
5 OHS (115/75)
10 Back Extensions
5 SDHP (70/53)
10 Roll Outs
5 Bent Over Rows
10 Floor Wipers

3 Rounds

Cash Out:
3×10 GHD Sit-ups
3×10 Reverse Hypers

As a reminder, we’ll have only a 9 am (team/partner WOD) class Tuesday and closed Wednesday!!

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Friday’s WOD

Buy In:
Jerk Instruction (Push and Split)

WOD:
3 Jerks EMOM for 30 minutes

Move up in weight as you progress. Push Jerk as long
as possible, then switch to split jerking. Bar will be
taken off the rig, rather than the floor.

Cash Out:
1000m row, for time

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