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Monthly Archives: January 2017

Wednesday 1.4.16

WARMUP

ON OWN :
4 min - Row / RideGROUP:
Partner Line up / relay -down and back!
inch worm, broad jumps, banded monster walk
while partner a goes partner b must do airsquats

PARTNER WOD

Lil Ana's Bday Chipper 15s.....
15 Minute amrap
each partner completes all 15ea and can keep moving15 box jumps
15 push ups
15 cal bike
15 ball slams

CASH OUT

bday girl 15
3rds
5 burpees
10 bridges
10 hollow rock

Tuesday 1.3.17

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WARMUP

ON OWN (anytime you get in
Bike or Row for 4 min

Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,

SKILL WORK

Snatch Work
15 min of work:
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch

BENCHMARK

2,000 Meter Row
2,000 meter row for time

BENCHMARK

Karen
For Time:
150 Wallball shots (rx 20/14, sc 14/10)

FINSHER

SIT UPS
100 Sit ups for TIME

Monday January 2, 2017

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WARMUP

3 RDS
1 min bike or row
10 air squats
then
rd1 - down front lunges - back high kicks
rd2 - down side lunges - back broad jumps
rd 3 - down inch worm - back butt kicks

STRENGTH / SKILL

Power Cleans
15 min of work
skill work from floor
PC focusing on form while slowly increasing weight

METCON

12 min amrap
5 C&J 115/ 75, 95/65, 85/55, 75/55
10 DL
5 BBJO
10 KB swing 53/35, 44/26, 26/18

CASH OUT

3rds
25 DU
10 Pushups
25 sit ups