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23 Jun 2017

Friday June 23, 2017

Warm up: 3 rnds 3 Wall Walks 5 Candle Stick 1 Ladder length quick side steps Skill: Back Squats 10-8-6-4-20 WOD: For time 50 OH Walking Lunges 40 Push Press 95/65 30 Pull Ups 20 Hang Snatch 95/65 10 HSPU Mobility: Triceps/Forearms

Continue reading..Friday June 23, 2017
21 Jun 2017

Thursday June 22, 2017

Warm up: 5 mins Double/Triple Unders Practice Skill: 15 mins Find Max Deadlifts WOD: 21 Thrusters 95/65 400m Run 18 Thrusters 95/65 400m Run 15 Thrusters 95/65 400m Run 12 Thrusters 95/65 400m Run Mobility: Chest/arms

Continue reading..Thursday June 22, 2017
20 Jun 2017

Wednesday June 21, 2017

Warm up: 4rnds 5 Slow Dislocates 10 OH Duck Walks 5 Scap Pulls 10 Hollow Rocks Skill: Heaving Snatch Balance 15 mins find Max WOD: 5 rnds 20 Pistols 5 Bar Muscle ups (scales = 10 Chest to Bar) Mobility: Quads

Continue reading..Wednesday June 21, 2017
19 Jun 2017

Tuesday June 20, 2017

Warm up: 3rnds 20 Walking Lunges 15 Superman Rocks 10 Inch Worms Skill: 12 EMOM 6 L-Sit Pull ups (scaled L-sit) 45 sec Olympic Hold 10 Alt Pistols WOD: 3rnds 20 KB/DB Snatch 40 Sit ups Mobility: Shoulder

Continue reading..Tuesday June 20, 2017
18 Jun 2017

Monday June 19, 2017

Warm up: 3 rnds 10 Single Leg Still leg toe tap 10 Pike Jumps 15 Sit ups 15 Supermans Skill: 1 Clean to front squats 4 x 10 reps WOD: 11min AMRAP 5 Deadlifts 275/215 18 Toes To Bar 17 Burpee over Bar Mobility: Legs

Continue reading..Monday June 19, 2017
18 Jun 2017

Saturday June 17, 2017

Partner WOD: 80 Box Jumps 80 Push Press 95/65 80 Pull ups 80 Cleans 135/85 100 Wall Balls 80 Deadlifts 165/115 80 OH Walking Lunges 80 KB Swings

Continue reading..Saturday June 17, 2017
15 Jun 2017

Friday June 16, 2017

Warm up: 3 rnds 20 Lateral hops 7 Alt planks 10 Hollow Rocks Skill: Hang Power Cleans 4 sets of 4 reps WOD: 14 min AMRAP 8 Front Squats 155/105 8  Push ups 32 Double Unders Mobility: Calfs

Continue reading..Friday June 16, 2017