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17
Jul
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Tuesday 7-18-17

WOD

OPEN

1. Conditioning
For Time:
50/35 Calorie Row
800m Run
30 KB Swings (70/53)
20 Bar-Facing Burpees

2. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)
Minutes 4-6: 5 Clean & Jerks (165/115)

FITNESS/ PERFORMANCE

For Time:
50/35 Calorie Row
800m Run
30 KB Swings (53/35)
20 Bar-Facing Burpees

Scheduling announcement:

July 29th and 30th, Closed for Level1 Certification.

August 6th, Bonnie&Clyde!!!! (Details coming)

16
Jul
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Monday 7-17-17

WOD

OPEN

1. Power Snatch
(65%/2)3

2. Snatch Pull
(100%/3)3

3. Back Squat
(70%/3)3

 

4. Gymnastics Conditioning
Muscle-ups:
7 sets of 30% of max from last week
Rest :30 between sets

5. Conditioning (Class WOD)
AMRAP 15:
60 DU
30/21 Calorie Row
15 OHS (115/80)

PERFORMANCE

AMRAP 15:
60 DU
30/21 Calorie Row
15 OHS (115/80)

FITNESS

AMRAP 15:
60 Single-unders
30/21 Calorie Row
15 Overhead Squats (95/65)

Scheduling announcement:

July 29th and 30th, Closed for Level1 Certification.

August 6th, Bonnie&Clyde!!!! (Details coming)

15
Jul
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Sunday 7-16-17

Open Gym 10AM to Noon

Suggested WOD

30-25-20-15-10-5:
Calorie Row*

*After each set, 1 round of:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

14
Jul
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Saturday 7-15-17

8AM Bootcamp

830AM Cycle

9AM WOD

HERO WOD

OPEN – PERFORMANCE – FITNESS

“300%”
Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

Scheduling announcement:

July 29th and 30th, Closed for Level1 Certification.

August 6th, Bonnie&Clyde!!!! (Details coming)

13
Jul
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0 Comments
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Friday 7-14-17

WOD

OPEN

1. Gymnastics Benchmark
Max Reps of C2B Pull-ups in 1:00
Does not need to be unbroken

2. Snatch
60%/2
70%/2
75%/2
80%/1
85%/1
(90%/1)2

3. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/1
85%/1
(90%/1)2

 

4. Front Squat
60%/2
70%/2
75%/2
80%/2

5. Conditioning (Class WOD)
21-15-9:
DB Hang Squat Cleans (50’s/35’s)
Handstand Push-ups
600m Run

PERFORMANCE & FITNESS

21-15-9:
DB Hang Squat Cleans (35’s/25’s)
Push-ups
600m Run

Scheduling announcement:

July 29th and 30th, Closed for Level1 Certification.

August 6th, Bonnie&Clyde!!!! (Details coming)

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