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SUNDAY 04/22/18
WARM UP Trainer’s Choice FIRST… Skill WOD “Fun With The Girls” “Grace” For Time: 30 Cleans + Jerks (135/95) Rest 2 Minutes 1K TT Row Rest 2 Minutes “Helen” 3 RFT: 400 Meter Run 21 KB Swings (53/35) 12 PullUps
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WARM UP Trainer’s Choice FIRST… Skill WOD “Fun With The Girls” “Grace” For Time: 30 Cleans + Jerks (135/95) Rest 2 Minutes 1K TT Row Rest 2 Minutes “Helen” 3 RFT: 400 Meter Run 21 KB Swings (53/35) 12 PullUps
WARM UP Trainer’s Choice FIRST… Skill WOD For Time: *Each Partner Complete Couplet Before Moving On The Next Buy-In: 20 Sandbag Over Shoulder *Switch Each Rep P1: Run 800 Meters P2: AMRAP Of 20 Wall Balls + 2 Rope Climbs Then… 600 Meter Run AMRAP Of 15 Wall Balls + […]
WARM UP Trainer’s Choice FIRST… Skill A1) Clean Pull + Squat Clean + 2 Front Squat A2) Strict PullUps x 3-8 **If No Strict P/U – Sub 4 Jumping P/U With 5 Seconds Negative x6 WOD 3-6-9-12-15-18-21 Front Squat (155/105) Bar Facing Burpees GHD SitUps 250 Meter Row
WARM UP Trainer’s Choice FIRST… Skill WOD EMOM16 1) 10/8 Calories Assault Bike 2) 30 Double Unders (Or 60 Singles) 3) 10 HSPU 4) 15 Ball Slams + “14.3” 8 Minutes AMRAP 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps 20 Deadlifts […]
WARM UP Trainer’s Choice FIRST… Skill WOD 10 Minutes AMRAP 5 HSPU 10 SitUps Or GHD 15 Air Squats 20 Calories Row + Skill: 2 Front Squats + 1 Push Jerk x 8 Sets *Build To Heavy Single In Complex
WARM UP Trainer’s Choice FIRST… Skill WOD Partner WOD 0-10:00 P1: 20 Thrusters (95/65) P2: 5 Burpees To Target + 5 Ball Slams 10:00-20:00 P1: 3 Km TrueForm Run P2: 5 PullUps + 5 Box Jumps (30/24) 20:00-30:00 P1: 50 Double Unders P2: 10 PushUps + 1 Rope […]
WARM UP Trainer’s Choice FIRST… Skill WOD EMOM12 1) 1-2 Muscle Ups (Sub Strict PullUp Or MU Drill) 2) 200 Meter/ 150 Meter Row 3) Parallette Complex: Shoot Through + 2 PushUps + Max. L-Sit + Tabata Squat Tabata DeadLift (155/105) Tabata Squat Tabata DeadLift *Score Is Total […]
WARM UP Trainer’s Choice FIRST… Skill A1) KB Goblet Squat to OHS Press x 6 A2) Overhead Squat (FromThe Rack) 3 Reps x 6 WOD 18 Minutes AMRAP 50 Hang Power Snatch (95/65) 40 OHS 30 Knees To Elbow 20 Burpees Over Bar 500 Meter Row
WARM UP Trainer’s Choice FIRST… Skill WOD EMOM 10: 1) 150 Meter Row + 5 Burpees Over Erg 2) 10 BB Hip Thrust + :20 Seconds Plank + Skill: Hang Squat Clean 5-5-5-3-3-3-1-1-1
WARM UP Trainer’s Choice FIRST… Skill WOD Partner WOD: BreakUp Work As Needed BuyIn: 800 Mile S/A Farmer’s Carry (53/35) **Each Partner 30 Toes To Bar 80 Front Squats (95/65) 60 PushUps 30 Toes To Bar 40 Synchro Burpees Over Bar 60 PushUps Buy Out: 800 Mile Run […]