8-7-13
For Load: Deadlift, 10-8-6-4-2 Complete 4 rounds for time of: Run 200 meters 15 Deadlift, (55% of above double) Thanks, Jodi, for covering the 6pm class and letting me get home to spend some time with my little girl on …
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8-6-13
Complete 10 rounds for time of: 30 Double Unders 10 Pull ups Rest 5 mins… Max reps HSPU in 2 mins If you cannot perform HSPU, complete Max Effort HS hold within a 2 min time frame. Details at GymnasticsWOD
8-5-13
Front Squat, Establish a 1RM Every minute for 15 mins: Odd: 3 Front Squats, 55% of 1 RM Even: 15 AbMat sit-ups
8-3-13
8 am WOD Complete 3 rounds for time with a partner: Overhead Walking Lunge, known distance Kettlebell Walkng Lunge, known distance Burpees
8-2-13
Warm up: Burgener Warm up & Skill Transfer exercises. For Load: 3 Position Snatch, 1-1-1-1-1 The focus is to go through all three snatch positions (High, Knee, Floor) with emphasis on technique. Increase in load as appropriate, but not so …
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7-31-13
Complete each round for reps: AMRAP in 8 mins: 10 Kettlebell Cleans (alt’ing), 70/53 10 Box jumps Rest 2 mins AMRAP in 6 mins: 8 Kettlebell Snatch (alt’ing), 53/35 8 Burpees Rest 1 min AMRAP in 4 mins: 100 Double …
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