5:00 AM05:00

Monday February 11, 2019

Strength: Back Squat
4x3 @ 80% of 1 RM

Wod: 4 Rounds
- 10 power snatch 95/65
- 10 back rack lunges
- 10 lateral burpees
** the goal is to keep this wod under 10 minutes. The power snatches should be touch and go for at least 2 rounds and then 2 sets of 5. Lunges unbroken every round and the burpees a nice solid pace.

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9:00 AM09:00

Saturday February 9, 2019

Partner Wod:
power clean 95/65
box jump over 24/20
push jerk 95/65

**This workout will be capped at 25 minutes. PC weight should be something you can easily do sets of 10 with.
**please arrive before 9 am so you are ready to get warmed up right away. We will start this wod no later than 15 after. Thank you!!

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5:00 AM05:00

Friday February 8, 2019

Strength: Squat Snatch
work to a heavy single with good technique.

Wod: 12 AMRAP
- 15 front squats 135/95
- 15 burpees
- 10 cal bike
*the front squat weight should be something you can do UNBROKEN for at least 2-3 rounds. Goal should be around 4-5 rounds minimum. If you find yourself having to break up the front squats in the 1st or 2nd round then please take off the weight and do something you can at least do unbroken if not 2 sets. :) Work on the INTENSITY of the wod not just getting Rx. :)

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5:00 AM05:00

Thursday February 7, 2019

Strength: Split Jerk
5x2 @ 70% of 1 RM
this is to work on technique and strength at the same time. Please do not go over 70%.

5 Rounds:
- 400 m row
- 12 thrusters 95/65
- 4 strict pull-ups
*this is FRAN weight. Choose something you can do fresh for 21 unbroken. The goal for this wod is to do all of your thrusters unbroken every round. If you are unable then please unload some weight until you have a weight where this is possible. We are working on intensity under the load. If you have to break up any of the rounds of thrusters then the weight is too heavy.

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Monday January 21, 2019
5:00 AM05:00

Monday January 21, 2019

Wod: “Hansen”
5 Rounds:
- 30 kbs 70/53
- 30 burpees
- 30 ghd sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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