WOD

Friday 10-24-14

*New Class*

9:00 am M, W, & F

Warm Up

Coach’s Choice

SKILL

Back Squat

WOD

Back Squat*
5-5-5-5-5-5-5-

*Rest exactly two minutes between sets.

After Bash

Hip Mobility

Travel WOD

 

As many rounds as possible in 20 minutes:
30-second Squat Hold
20x Squat
20x Squat Jump

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Thursday 10-23-14

*New Class*

9:00 am M, W, & F

Warm Up

Coach’s Choice

SKILL

Deadlift

WOD

“Diane” , 21-15-9 reps, for time

Deadlift (225/155)

HSPU

After Bash

Hip & Shoulder Mobility

Travel WOD

“Traveling Diane” 21-15-9 reps, for time

Suitcase deadlift

 

HSPU

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Wednesday 10-22-14

*New Class*

9:00 am M, W, & f

Warm Up

Basic Gymnastics

SKILL

Push Press 5-5-5-5

WOD

For time:
300-meter Row
20x Push Press @ 135/95-lbs.
300-meter Row
15x Push Press @ 135/95-lbs.
300-meter Row
10x Push Press @ 135/95-lbs.
300-meter Row
5x Push Press @ 135/95-lbs.

After Bash

Shoulder Mobility

Travel WOD

For time:
300-meter Run
20x Clapping Pushup
300-meter Run
15x Clapping Pushup
300-meter Run
10x Clapping Pushup
300-meter Run
5x Clapping Pushup

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Tuesday 10-21-14

***New Class***

M, W, F 9:00am

Warm Up

Coach’s Choice

SKILL

Muscle-up

WOD

“Ryan”
Five rounds for time:
7x Muscle-up
21x Burpee*

*Each burpee terminates with a jump to a 12″ target above maximum standing reach.

After Bash

Shoulder Mobility

Travel WOD

 

Five rounds for time:
14x Pull (i.e., Row, Pull-down, Pull-up, etc.)
21x Burpee

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Monday 10-20-14

***New Class***

Starting Today!

9:00am M, W, F

Warm Up

Power Clean, heavy triple

SKILL

Power Clean

WOD

“Lift Up Luke”
As many rounds as possible in five minutes:
4x Power Clean @ 155/105-lbs.
24x Double Under
10x Pull-up

After Bash

Agility Drills

Travel WOD

 

As many rounds as possible in five minutes:
4x Standing Long Jump
24x Tuck Jump
10x Pull (i.e., Row, Pull-down, Pull-up, etc.)

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