Category

WOD
Open Gym 9-11 am Olympic Lifting 10 am Endurance WOD 11 am 4 Rounds 800m Run 25 Sit Ups 20 Box Step Ups with kettlebells 15 Ring Push Ups 10 Pullups
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There are no classes today due to the Butterfly Run in support of Mike Ciunci. Please show your support! Open Gym 9-12:30      
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WWPF – 32 min Running Clock   0:00 – 10:00 Establish a Heavy Front Squat x 3   12:00 – 24:00 12 Min AMRAP 30DU/30DU Relay 20 Toes 2 Bar (partner hangs from bar) 10 Synchronized Front Squats, 155/113   24:00 – 32:00 Max Distance Med Ball Run Relay, 20/14        
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DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 30 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  
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Bench Press: 3 x M.E. @ Body Wt   Strict Chin up: 3 x M.E.   Then…   21-15-9 w/DB’s   Power Clean, 50/35   Front Squat, 50/35   S2OH, 50/35                
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EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. 30 Chest to Bar Pullups 10 Power Snatch 115/73 15 Bar Muscle Ups 8 Power Snatch 10 Ring Muscle Ups 6 Power Snatch
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Bulgarian Split Squat 3×8 per leg Then… 5 rounds 20m bear crawl 10 Ring push-ups 20 cossack squats 53/35 Congrats to Carrissa on her first competition!
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9am- 11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance In any order, complete the following: 2 mile Run 2000m Row 200 Double Unders
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Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups 5 Min Rest Then….. 3 Rounds 400m Run 10 DB Snatches (full depth squat) 50/35 Great job to Selena and Majesta on a very successful senior year on the WCU Gymnastics team!
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WWPF   60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt   40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt   20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope Climbs, alt          
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