07/31/14

Skill: Take 20 min to work towards a HEAVY Snatch.

WOD:  EMOTM  for 10 min:  3 Front squats at 80-85%

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07/30/14

Skill:  20 min to work towards a HEAVY Deadlift.

WOD: 3 Rounds:
400m Run
30 DU
20 KB swings
10 HSPU

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07/29/14

Buy In:  20 min to work up to a HEAVY Clean and Jerk
…. OR ….. if you were here yesterday:
20 min AMRAP: Shoulder and Squat Mobility prep: 1 min roll out shoulder blade/side, 10 ft crab walk (fwd/bck), 15 russian KB swings, 10 prayer stretch, 10 tactical frog stretch, 1 min goblet stretch

WOD:  CINDY!!!  20 min AMRAP:
5 Pullups
10 Pushups
15 air squats
…. OR ….. if you were here yesterday:
20 min EMOTM:
45 sec row for calories, rest 15 sec
30 sec plank hold, rest 30 sec
15 back extensions, rest remainder of min
4 turkish getups (2/side), rest remainder of min
rest 1 min

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07/28/14

Buy In:  20 min to work up to a HEAVY Clean and Jerk.

WOD:  CINDY!!!  20 min AMRAP:
5 Pullups
10 Pushups
15 air squats

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07/26/14

SURPRISE WOD for Coach Wails’ Farewell!  Come in around 8 and get yourself warm… the workout shenanigans will commence at 8:30am sharp!  Scaling option available.  Come in and have some fun with what MIGHT be your last WOD with Coach Wails!  

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07/25/14

Skill: 7 min EMOTM 35 DU

WOD: Snatch ladder: 3 sets EMOTM of 3@65%, 3@70%, 3@75%.

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07/24/14

Skill: gymnastics: 10 min: 30 sec HS hold,(practice hand releases), 10 back extensions, 5 plank walk out (hold 5 sec), 10 pistols, 15 sec support/L-sit hold,

WOD: 5 Rounds for time:
10 wall balls
10 box jumps
10 pull ups

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07/23/14

Skill: Clean combos: 3 pulls, 3 hang, 3 jerks @65%

WOD: 12min AMRAP:
200m Run
7 Thrusters (115/75)
7 pushups

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07/22/14

Skill: KB combo’s:  6 sets, rest equal work time:  6 american, 6 russian, 6 power, 6/side hand to hand.

WOD: 15 min EMOTM: 30 sec ROW, 30 sec AMRAP DU, 30 sec plank

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07/21/14

*we will be re-testing CINDY Fri/Sat this week! 

Skill: 10min EMOTM snatch pull, hang snatch

Skill: Wendler WEEK 4: DELOAD week: 40-50-60 % x 5

WOD: 5 Rounds:
12 OHWL (35/25)
9 burpees
6 CTB

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