WOD 5/5/17

WWPF – 36 min   4 min AMRAP Deadlifts, 255/163   2 min rest   6 min AMRAP LADDER: 1-2-3-4-5-…… Synchronized target Burpees Synchronized Toes 2 Bar   2 min Rest   8 min AMRAP 30 DU /30 DU relay 30 Partner Med Ball Situps   2 Min Rest   12 Min AMRAP 30 cal

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WOD 5/4/17

Back Squat 5-5-5   Then   7 Rounds For Time Of:   7 Thrusters 95/63 7 Box Jumps 24/20 7 Kettle Bell Swings 2 pood/1.5pood   Post Loads and Times to Zen and Comments:    

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WOD 5/3/17

Bench Press: 3 x 5 (3 sec neg) Strict Pull-ups: 3 x ME (3 sec pause over bar)     Then…   AMRAP 14 Min 7 Hang Cleans (squat or power), 185/123 60 DU 30 Wall Ball Shots, 20/14   Let Kettlebell Kitchen do the cooking. Order Wednesday for Sunday drop-off! 

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WOD 5/2/17

15 Minutes to a heavy snatch double (does not have to be touch and go) Then….. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Snatch 165/103 Morgan, Meredith, Mandi, Kev, Butters and Foose at Team Training

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WOD 5/1/17

Front Squat 3×4 with 3 second pauses on reps 1 and 4 Then…. 30-20-10 Single Arm KB Clean and Jerk 70/53 KB Box Step Up 20/16″ 70/53lb Cash Out: 90 Second L Sit Marco Team Training Regional Fundraiser

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WOD 4/30/17

10am: Oly 11am: Enduro   8 min EMOM 100m Sprints   Rest 2 min   4 Rounds 2 min amrap 4 box jumps 4 thrusters *2 min rest between rounds   Rest 2 min 8 min EMOM 100m sprints     Team Training for Marco      

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WOD 4/29/17

Team Training is Today from 1pm to 3pm.     The 8am and 9am Classes and open Gym at 10am will operate as Normal.   Press 3-3-3   Then:   5 Rounds of:   200 meter run 12 Deadlift (135/93) 10 Hang Clean 8 push press   Post Loads and Times to ZEN and Comments:

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WOD 4/28/17

WWPF   AMRAP 16 Min 400m Farmers Carry Relay (must switch every 100m), 70/53 55 Sumo Deadlift Highpulls, 70/53 55 DB Push Press, 50/35   ——3 min rest——–   AMRAP 16 Minutes 200m Firemans Carry 30 Synchronized Hurdle Jumps, 24/20 10 Synchronized Bar Muscle ups (scale with 30 synchronized pullups)          

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WOD 4/27/17

Back Squat 2-2-2   Then:   300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93   Post Loads and Times to Zen and Comments:  

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WOD 4/26/17

Bench Press: 3 x 5 (3 sec neg)   Strict Pullup: 3 x M.E.  (3 sec pause over bar)   Then…   AMRAP 14 Min   4 Ring MU   7 hang Power Cleans, 155/103   10 KB Swings, 70/53       DON’T FORGET TO ORDER YOUR KB KITCHEN MEALS FOR SUNDAY DROP OFF

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WOD 4/25/17

15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The Hutch

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WOD 4/24/17

Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs & total dips 

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888-338-9366
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