Archive | May, 2014

Friday’s WOD

Buy In:
Deadlift 1RM

WOD:
40 Deadlifts (185/125)
30 Thrusters (115/75)
20 Deadlifts
10 Thrusters

Cash Out:
3×10 GHD Sit-ups and Back Extensions

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Thursday’s WOD

Buy In:
Strict Press 1RM

WOD:
“50 in the Clip”

Burpee to Hang Power Clean (95/65)

*Not a hero or a girl, but its one of Anne‘s favorites from her box in Oregon, so lets give it a shot!

Cash Out:
Tabata Hollow Rocks

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Wednesday’s WOD

Buy In:
Back Squat 1RM

WOD:
Isabelle
30 Snatches (135/95)

*Remember, scaling is always an option!  Come push yourself!

Cash Out:
Pick your Pain

 

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Tuesday’s WOD

Buy In:
Handstand Progressions

WOD:
10 Pistols
5 Ring Dips
3 min AMRAP

1 min Rest

10 Farmer Lunges (45/25)
5 HSPU
3 min AMRAP

1 min Rest

10 DU’s
1 Rope Climb
3 min AMRAP

Cash Out:
5x200m EMOM

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Friday’s WOD

Buy In:
3 Snatch Balances EMOM for 8 min
(increasing weight)

WOD:
EMOM for 12 Rounds

1 Power Snatch (65% 1RM OHS)
1 Hang Power Snatch
1 Hang Full Snatch

then,
10 minutes to find your 1RM snatch (of choice)

Cash Out:
100 Partner Sit-ups for time

Memorial Day MURPH kicks off at 9:30 Monday morning and will be our only class of the day. Don’t miss it!!!

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