TUESDAY 8/15/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

EMOM 10

 

1) 1 – 2 Rope Climbs

2) 20 Ab-Mat SitUps

 

WOD

 

12 Minutes AMRAP

 

15 Wall Balls (20/14)

10 PullUps

5 HSPU

 

 

SUNDAY 8/13/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Review And Assessment Of GHD + Skill Work

A1) Banded PVC Pull Downs (In Hollow Position) x 10

A2) Pendlay Row

A3) 6 Strict T2B (R.30 B/T Exercises And 1 Minute In Between Sets)

 

WOD

 

AMRAP 10

Back Squats (From Floor 95/65)

10 HSPU

10 GHD (Parellel)/ AbMat SitUps

SATURDAY 8/12/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Movement Explanation And Scaling Option

 

WOD

Partner WOD (30 Minutes Cap)

 

400 Meters Farmers Carry (Each Partner – Partner Does :20/:10 Chin Over Bar Hold)

50 C2B Pull-Up

50 Front Squats (135/95)

50 Push Jerk (135/95)

100 Box Jumps (30/24)

400 Meters Farmers Carry (:10/:10 Chin Over Bar Hold)

THURSDAY 8/10/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Power Clean – Every :30 Seconds For 6 Minutes – 3 TnG Power Cleans

 

WOD

 

EMOM 20

 

1) .07 – .1 Mile Run On TrueForm

2) :45 Seconds DB Push Press

3) :45 Seconds Burpee Box Jumps (24″/20″)

 

TUESDAY 8/08/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Review: Movement Prep + PullUp Variations, Kipping

 

WOD

 

Benchmark WOD – “Barbara”

 

5 Rounds For Time

 

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

 

Rest 3 Minutes In Between Rounds