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Monthly Archives: December 2016

Thursday 12.22.16

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WARMUP

3rds row 250m, 10 air squats, 10 push-ups

STRENGTH / SKILL

Snatch Grip PRESS
3x5 strict
5x3 push - adding weight

METCON

WcG Triplet - HS/OHS/AB
5 rounds
2 HS
5 OHSQ
10 cal bike
increase 1 rep each round

CASH OUT

3 rds
10 bridges
10 side plank raises
10 sec hollow hold

Wednesday 12.21.16

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WARMUP

group tabata: 30/10
2rds - run in pace, air squat, jumping jacks, alternate lunges

HOLIDAY

WcG's - 8 Days Of Hanukkah
Partner WOD
partners complete each movement before moving on
8 rds
8 box jump 24/20, 20/12
7 kb swing 53/35, 44/26, 26/18
6 press 135/95, 115/75, 95/65, 75/45
5 clean
4 thruster
3 front squat
2 hspu
1 wall walk

bonus - 8 synchronized burpees

Tuesday 12.20.16

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WARMUP

buy-in row 500m, 3rds 5 inch worms, 5 jump squats, 5 alt lunge twists

STRENGTH / SKILL

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

METCON

WcG Row/SDHP/BS
AMRAP
RD1 row 250, 15 sdhp, 21 ball slam
RD 2 row 500, 9 sdhp 15 ball slam
RD 3 row 750, 6 sdhp, 9 ball slam

CASH OUT

.Tabata 20/20
4 rds HS hold / hanging plank

Monday 12.19.16

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WARMUP

3rds row 250m, 10 air squats, 10 push-ups

STRENGTH / SKILL

CLEANS
CLEAN: skill work from ground up, then 4-6 reps x 1 while increasing weight to max lift

METCON

WcG - FSQ/K2E
21-15-9: FSQ, K2E (add weight ea. rd 2 & 3)
135/93, 145/103, 155/113

CASH OUT

Core work: 3rds of 10ea bridges, v sit, arch hold