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Schedule

WoDs n sTufF

080114

The Friday night classes are canceled! Sorry for any inconvenience.

 

Skills/core

Emom 8

Even 40 dbl unders

Odd 10 T2B/strict if you can

WOD:

Tabata

Front squat at 60%

Push press @ 60%

Box jumps 24/20

Kb swings 53/35#

 

(Do 8 rounds of each movement)

073114

5×1 strict press @ 92%

EMOM 6

10 PISTOLS

 

WOD:

“Cindy”

20 min Amrap

5 pull ups

10 push ups

15 squats

EMOM 10

EVEN 40 DBLS

ODD 7 HSPU

WOD

12-9-6 reps

Wod:

 

Burpee box jumps

225/155 deadlicts

Hspu

072914

Split Jerk from rack work up to heavy 1rep

Skills:

3×ME HSPU STRICT INTO KIPPING

WOD

8 DEADLIFTS 115/85#

7 POWER CLEANS 115/85

6 POWER SNATCHES 115/85

8 PULL UPS

7 C2B PULL UPS

6 T2B

6 DEADLIFTS

5 POWER CLEANS

4 POWER SNATCHES

6 PULL UPS

5 C2B

4 T2B

4 DEADLIFTS

3 POWER CLEANS

2 T2B

-Snatch: 4×1 @ 92%

-Clean and Jerk: 4×1 @ 92%

WOD:

3 rounds

5 squat cleans @ 185/115#

10 hspu

15 t2b

Sunday Funday

10 rounds for time

 

50′ farmer’s carry AHAP (as heavy as possible)

 

5 Bear complexes 135/95#

 

 

UNFIT OR CROSSFIT?

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