10/15/18

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Class Times 5:15/8:30/4:00/6:00

4:00 ~ Open Gym

5:00 - Kids Class

 

Mod: Back Squat

Wod: 

Buy in  

50' overhead DB walking Lunge (right arm) 

50' overhead DB walking Lunge (left arm) 

Then  

4 Rnds

300 Run

3 DB complex (35/50)

** DB Complex = 9 DL, 6 Hang cleans, 3 Thrusters

$$cash out$$  - repeat buy in

10/12/18

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Class Times 5:15/8:30 & 6:00

Mod: Wodapalooza Wods 2&3

W2: 3:00 complete as many Clean & Jerks (115/155)  as possible in 3:00

Rest 2:00

W3: 3:00 to find a 1 rep max Clean & Jerk

 

Wod: Team 2 - 1 athlete works at a time  

50-40-30-20-10 Cal Row & Burpee

 

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10/10/18

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Class Times 5:15/8:30/4:00/6:00/7:00

4:00 - Open Gym

5:00 - Kids/Teens Class

 

Mod- 

4 Rnds

5 Turkish Get ups

10 Seated Box Jumps

15 Hollow Rocks

1 mat Handstand walk

 

Wod

10-9-8-7-6-5-4-3-2-1  

Squat Snatch (65/95) 

35 DU in between each rnd

 

$$Cash Out$$ 

400m Partner Sled Drag or 200m prolwer push

10/02/18

Class Times 5:15/8:30 & 4:00/6:00/7:00

4:00 ~ Open Gym/B-Fit

5:00 Kids/Teens CF

MOD ~ Split Jerk

WOD - 12:00 min

ascending ladder

2-4-6-8-10 etc

Push Press

TTB  

Box Jump Overs 20/24

 

accessory work  

3 RND

5 Bulgarian Split squat

10 Glute Hip Raises

15 Reverse Hypers

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10/02/18

Class Times 4:30/5:15/8:30 & 4:00/6:00

Skill:  Handstand Push ups

If profecicient

Emom 12

Odd- 15 GHD Sit up

Even :45 max HSPU

 

Wod  

30-20-10 cal bike

30-20-10 KB Swings (35/50) 

Then

10-20-30 Cal Row

10-20-30 DL (115/185) 

Then

300-200-100 Run

30-20-10 DB Snatches (35/50)