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Yearly Archives: 2017

Friday 2.3.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

3 rds: 30' banded moster walk (side to side) + 5 back squats + 3 front squats

METCON

15 min 5 cal bike, 5 pull ups, 10 pushups, 15 air squats

FINISHER

3 rds: 10 bridges, 10 hollow rock, 10 arch ups

Thursday 2.2.17

WARM UP

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

SKILL WORK

turkish get up - review then 3sets x 5 TGU (L+R=1), 10 bulgarian spilt squats (ea leg), 15sec static bicep hold

WLC BENCHMARK

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

FINISHER

100 DUs or 300 single

Wednesday 2.1.17

Happy Birthday Mark!

WARMUP

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

PARTNER WOD

Dirty Thirty ...2!
Happy Birthday Mark

Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)

30 cal Bike or Row,
2 rope climbs,

30 wall balls,
2 walk walks,

30 kb swings
2 rope climbs,

30 box jumps
2 wall walks

30 cal bike or row

CASH OUT

32 burpees for time

Tuesday 1.31.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

SKILL WORK

15 min - deadlift - 5x50, 5x60, 5x70, 3x80x3

METCON

5RFT- 5 cal bike, 10 power clean, 135/95, 115/75, 95/65, 75/45

FINISHER

5 min DU work