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Monthly Archives: January 2017

Friday 1.12.117

WARMUP

on own: ride or row for 4min
hanging stretch 10 second dead hang to inch worm 5x
10 air squats - 10 sec wall sit - 10 air squats

SKILL WORK

Gymnastics
15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk

METCON

EMOM
12 min emom
45 / 15
odd:1,3,5,7,9
bear complex

even: 2,4,6,8,10
burpee bar jump over...

Thursday 1.13.17

at

WARMUP

On own - row or ride for 4 min

5 hanging stretch to inch worm
10 jumping jacks
15 air squats

SKILL WORK

3 rds
10 kb thrusters L+R=2
20 sec hs hold
10 frog leaps

METCON

WcG 21-15-9
21,15,9 deadlift 225/155, 185/135, 155/103, 135/83
21. 15, 9 hspu / hrpu
21, 15, 9 pull up / banded/ jumping

CASH OUT

4 RFT
25 DU
25 sit ups

Wednesday 1.11.17

WARMUP

on own:
3 rds
5 push ups
10 jumping jacks
15 air squats

Group - 3 partner teams:
row-plank-burpee
a1 row for cal
a2 plank
a3 burpee over a 2

total team burpees and calories

PARTNER WOD

WcG - Minutes
3 person partner
1 min each movement 20 sec rest
each athlete must complete 3 rds

Wod 1:
a1 bike for cal
a2 wb dbl shot
a3 thruster 135/95, 115/75, 95/65, 75/45

Wod 2:
a1 max Du
a2 kb swing 70/53, 53/35, 35/26
a3 OH squat / back squat 115/75, 95/65, 75/45, 65/35

FINSHER

3 rds
50 situpss
50 air squats

Tuesday 1.10.17

WARMUP

3min bike

3 rds
10 jumping jacks
10 air squats

3rds
inch work + spider man + side lunge x 3
10 squat jumps

SKILL WORK

Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

WOD

Franco,S Fran...
21-15-9
Front Squat 155/105. 135/95, 115/75, 95/65
S2OH

FINSHER

for time
1 min bike
1 min max burpees