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Monthly Archives: July 2017

Saturday Partner wod

WARM UP

run 400m - 3rds 10 sump air squats, 5 down dog push ups, 10 jump squats - bear crawl, broad jumps PVC mobility

PARTNER WOD

Branch-burg Partner wod - 18min amrap - 26 S2OH - 34 burpees over bar - 26 front squats - 34 burpees over bar - 26 deadlifts - 34 burpees over bar - rx 145/95
20 monday amrap
cindy

CASH OUT

Morgan's bday cash out - 23 hspu - 23'hand stand walk - 23 hspu (scale to push - ups and bear crawls)

Friday 7.7.17

WARM UP

bike for 3 min -
bear crawl, scap hang, inch worm,

STRENGTH / SKILL

6wk strength training: wk2 of 6:CLEAN- 3 x3 warm up sets (1hp, hs, c) then 60% 5hpc, 5hsc, 5pc, 5sc

METCON

emom 20 min - alt - 5 snatch, 10 pull up - 5 ohs, 10 kb

FINISHER

alt pistols / push-ups 4,3,2,1 -

Thursday 7.6.17

WARM UP

lite jog 200m - coach led warm up

SKILL WORK

6wk strength training: wk2 of 6: Press Complex - SP,PP, PJ -warm up w/bar then 3x10each

METCON

4rds 1 min rest between rds: thrusters /burpee bar jump over

FINISHER

ROW 500m for time - foam roll, stretch