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Yearly Archives: 2017

Friday 2.17.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills

SKILL WORK

Gymnastics Skills and or Progression - hand stand rope, rig

METCON

WcG CG
[CG] 5RFT 12 calorie Bike, 9 CTB, 6 HSPU, 3 Wall Walk

FINISHER

3 rds: 21-15-9 partner V slams

Thursday 2.16.17

WARMUP

row for 500m or bike for 20 cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold

SKILL WORK

5x1 hang power clean, hang clean, clean

METCON

[C] 1000m ROW
100 DUs
10 Burpee jump to target

750m ROW
75 DUs
7 Burpee jump to target

500m Row
50 DUs
5 Burpee Jump to target

250m Row
25 DUs
5 Burpee jump to target

FINISHER

150 sit ups - any style

Wednesday 2.15.17

WARM UP

bike or row for 2 min
junk yard dog
then 10 windmills (front and back) 5 hanging stretch to down dog push up

SKILL WORK

front squat - 5x3

PARTNER WOD

[WCG] 3 person partner wod
Ladder down:
A]: 10-5 cal bike - press - pull ups
then
B]: 15-10 row - wb - ball slam

Tuesday 2.14.17

WARM UP

row 500m - then 3rds 10 jumping jacks, 10 air squats, 10 sec HS hold - PVC 2x 10 pvc pass thrus, 10 pvc muscle snatch

SKILL WORK

Snatch

METCON

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, mrx-sc 185/115,)
Handstand Push-ups

FINISHER

3rds - 10 weighted bridges, 10 sec arch hold, 10sec side plank R+L