Wednesday WOD
Strength: EMOTM x 8
3 touch and go squat clean thrusters
METCON:
AMRAP x 12 minutes
200m run
30 KB swings(35/55)
15 Pull ups
At least 4 rounds to RX
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23
September
Uncategorized
22
September
Tabata Tuesday !
0-4 min. Air squats
4-8 min Push press
8-12 min Box jumps
12-16 min T2B or situps
16-20 min OH lunges
20-24 min OAA DB Snatch
24-28 min Burpees
total reps for score!
Thus is a repeat of July 11 if u want to compare!
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22
September
21
September
Vacation homework!
we all need handstand pics posted while on vacation!!! Post them on here if you’ve already done it!
PCB fun!
21
September
Monday WOD
Monday WOD:
Strength-
EMOTM x 12
1deadlift
1 hang power clean
1 front squat
1 push press
*you may not set the bar down between lifts.
METCON:
AMRAP x 10 min
7 OH squats (73/115)
14 push ups
21 double unders
* 4 rnds to RX
It’s so fun to be in charge?
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20
September
Sunday Funday!!
Come on in and work on some skills, Catch a WOD you missed this week, or pound out a Benchmark! I’ll be there around 5:00!! Great way to start a new week!
With Tanner out of town for a few days make sure you check the website or FB group for any scheduling changes. Kelly and I are doing the best we can to cover but sometimes(unfortunately) our real life gets in the the way!
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15
September