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Tuesday 8.23

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Posted 08/22/16 by | 0

Tuesday

Warm Up: CC

 

SS: Snatch Complex

1 High Pull + 1 Low Hang Snatch Below the Knee

 

WOD: AMRAP 10

8 Snatch (115/75) ADV (135/95)

12 Barbell Facing Burpees

 


Mon 8.22

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Posted 08/21/16 by | 0

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Warm Up:

30 Cal Row

Couch Stretch

10 Leg swing F,B,L,R

10 Hang 2 Active 

SS: Front Squat 5RM  

WOD: 21-18-15-12-9-6-3

Toes-2-Bar

Cal Row

Wall Balls (20/14) (10’)

 

**35 Min Cap**


Sat 8.20

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Posted 08/19/16 by | 0

Lindy-barber

Wod: Partner Chipper

1000 Cal Row

80 Wall Balls at (20/14)(10′)

60 KBS at (72/53)

40 Toes 2 Bar

20 Burpees

10 Box Jumps (24/20)

– Split equally one partner works at a time


Fri 8.19

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Posted 08/18/16 by | 0

Games2012_MentalGame_Landscape

Warm Up

Butt tag

10 Shoulder touches

Broad squat jumps down and back

2×10 BB Sotts Press

Strength: Work to a max of…

1 Snatch Balance+ 1 OHS

WOD: AMRAP 14

200 Meter Sprint

6 Power Snatches (115/75)

 


Thurs 8.18

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Posted 08/17/16 by | 0

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Warm Up: 

Team stretch sesh

Skill: 15 min

4x25ft Handstand walk/practice

WOD: E2MOM 24 (3 rds)

-1 Min ME Double Unders

(mandatory double under Practice…i.e. no single unders!!!)

-1 Min ME Ring Dips

-12 Good Mornings (95/65)

-1 Min ME Handstand Push Ups

MOB:

2 min– silent split and reach (head down, arms wide)

 


Wednesday 8.17

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Posted 08/16/16 by | 0

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Strength: Bench Press 6×3 work to a heavy but not maximal set O’ 3

WOD: 5 Rnds

14/12 Cal Row

15 Chest 2 Bar Pull Ups

15 Tall Box Jumps (30/24)


Tuesday 8.16

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Posted 08/15/16 by | 0

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George with his race day prize!!

Strength: 

1. Establish a 1RM Thruster

2. Back Squat 4×5 @70%

work to 70% of your 1rm Back Squat then 4×5

WOD: AMRAP 8

Thrusters @85% of your 1RM


Monday 8.15

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Posted 08/14/16 by | 0

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Monday Feels…..

Warm Up:

400m jog

Spiderman Lunges

10 Glute Bridges

10 BB Goodmorning Squats

Strength: 3×8 Sumo Deadlift 

WOD: 3RFT (20min cap)

Scaled Regional Event 5

500m Run

40 AB Mat Sit Ups/GHD Sit Ups

7 Deadlifts (225/155) (original workout is 405/275)


Sat 13 (Come support your friends at Silvercreek highschool, 8am for the Sunrise Stampede! All classes normal.)

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Posted 08/12/16 by | 0

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“DANNY”

20 min. AMRAP:

30 Box Jumps

20 Push Press (115/75)

30 Pull Ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. 

**If this workout is done partner style, one movement must be completed by partner 1 (box jump), and then partner 2 must do that same movement (box jump) while partner 1 rests, before continuing to the next movement (P.Press). One always working at a time.