Aug
19
9:00am 9:00am

Saturday August 19, 2017

Partner Wod: **Because we love plates this week :)

20 AMRAP
- 10 bumper plate thrusters (45/25)
- 10 bumper plate burpees
- 10 overhead lunges, alternating legs
** while one partner works on the AMRAP, the other is carrying the plate 200 meters.  When they complete 200 m, the partners switch, taking over where the other left off.

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Aug
5
8:00am 8:00am

Saturday August 5, 2017

***Class from 8-9 am

Wod: Partner wod

Buy in:  100 partner plank high 5's

then:

6 rounds:
- 15 russian kbs (70/53)
- 12 lateral burpees over bar
- 9 back squats (115/75)
- 100 m run

Partner 1 completes 15 russian kbs, Partner 2 completes 15 russian kbs...
Partner 1 completes 12 lateral burpees, Partner 2 completes 12 lateral burpees....

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Jul
31
5:00am 5:00am

Monday July 31, 2017

Skill- Handstands (Walking or Pushups)

WOD:
5 min AMRAP
20 kb snatch 53/35

20 Pull ups

Rest 2 Min

5 min AMRAP:
20 kb snatch
53/35
15 Chest to Bar

Rest 2 Min

5 min AMRAP:
20 kb snatch
53/35
10 Bar Muscle ups

**These do not have to be alternating.  Should be able to do 10 fresh unbroken.

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Jul
21
5:00am 5:00am

Friday July 21, 2017

Strength: Deadlift **deload week, DO NOT go heavier than prescribed
5@40%
5@50%
5@60%

Wod: "Death by hang power clean"
minute 1...1 hang power clean (115/75)
minute 2...2 hang power cleans...
minute 3... 3 hang power cleans...
..........
..............

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