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Thursday 16.12.05

IMG_8766-min

WARMUP

4RDS
5 PU
10 Air Squat
15 Sit ups

MOBILITY/STRETCH

Group "red" line

SKILL WORK

CLEANS
Hang Clean
Power Clean
Squat Clean
start at bar and increase slightly until you cant! RECORD MAX

METCON

22Minute AMRAP
Run 300m
10K2E
20 KB Swing [American] 10 Clean rx 135/95, sc 95/65
20 Wall Balls rx 20/14, sc 14/10
REPEAT until time runs out - Record

Wednesday 16.11.05

DSC_0309

WARMUP

Group mobility on RED line

CHIPPER

Not So Chipper...
FOr time 30min cap
Complete LADDER 1 first
Box Jump 10|9|8|7|6|5 [24"/20", 20"/12"] HSPU 5|5|5|5|5|5
then 5 Rope Climbs
Complete Ladder 2
Thruster 10|9|8|7|6|5 [85/65, 65/45, 55/35] BBJO 5|5|5|5|5|5|
then, complete 5 Wall Walks

CASH OUT

160511
Measure how many behind the neck weighted tricep dip you do.
3RDS
15 calorie Row
max reps till failure - BTN weighted triceps 45/25, 25/15

Tuesday 16.10.05

IMG_8770-min

Mobility/Stretch

Group meets on red line

Warmup

10 min time cap
run 400m
3 rds
10 Weighted situps 45/25
5 V sit-ups
10 air squats
5 air squat jumps

WOD

Tabata Sections
3 sections 8 min emom 40/20
section 1 = row
section 2 bear complex
section 3 5 CTB, 10 air squat, 5 pushup

Monday 16.09.05

IMG_1989

MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs

SKILL WORK - DeadLift
50x3, 50x3, 60x2, 70x2
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]

15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest]