Archive | September, 2014

Tuesday’s WOD

Buy In:
5 x 5 Wt’d Pull-ups/Dips

WOD:
30-20-10
C2B Pull-ups
Floor Press (135/95)

Cash Out:
500m Row FT

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Monday’s WOD

Buy In:
5 x 3 OHS E2M

WOD:
10 Snatches (95/65)
10 Bar Over Burpees
10 Snatches (115/75)
10 Bar Over Burpees
10 Snatches (135/95)
10 Bar Over Burpees
10 Snatches (155/115)
10 Bar Over Burpees

Cash Out:
3 x 10
GHD Sit-ups
Back Extension

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Friday’s WOD

Buy In:
5 x 5 Push Jerks E2M

WOD:
10 Clean and Jerks (185/125)
200m Run
8 Clean and Jerks
200m Run
6 Clean and Jerks
200m Run
4 Clean and Jerks
200m Run
2 Clean and Jerks
200m Run

Cash Out:
500m Row

There’s still time to sign up for Sunday’s Oly Clinic with Drew Dillon!!!  Let us know if you’re interested!

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Thursday’s WOD

Buy In:
Annie w/10min Cap

WOD:
50 Box Jumps (24/20)
45 Hollow Rocks
40 KB Swings (53/35)
35 T2B
30 Goblet Squats (53/35)
25 Box Jumps
20 Hollow Rocks
15 KB Swings
10 T2B
5 Goblet Squats

Cash Out:
400m w/KB

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Wednesday’s Date with…

Buy In:
5 x 5 Sumo DL E2M

WOD:
“Diane”
21-15-9
Deadlifts (225/155)
HSPU

Cash Out:
Accumulate 100ft. Hand Stand Walk
or 5 minute of Hand Stand Hold

Last date with Diane was Feb 6th…it’s time to take her out for a spin again!

Still spots available for the Olympic Lifting clinic this Sunday from 1-5…good stuff, sign up!

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