WODs

Saturday – April 6, 2017

Coach’s Choice
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Friday – May 5, 2017

Hang Power Clean 5-4-3-2-1
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Thursday – May 4, 2017

1 mile run 21-15–9 HSPU Ring Dips 800m Run 21-15-9 Hand release push-up Hollow rocks 400m Run 21-15-9 Box Jump 24″/20″ Ab mat Sit up 200m Sprint
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Wednesday – May 3, 2017

For Time 6-9-12-9-6 Burpee over bar Front Squats 185/125 C2B Pull-ups CF Mainsite WOD 2 Apr 17
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Tuesday – May 2, 2017

Strength: 20 min to establish heavy 2 Rep Push jerk or technique work For time: 50 MB Cleans 20/14 25 push Jerks 155/105 50 MB Cleans 20/14 CF Mainsite WOD 28 Mar 17
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Monday – May 1, 2017

Strength : 30 min to work up to a heavy 1 rep clean & Jerk Grace 30 Clean & Jerks 135/95
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Saturday – April 29

Coach’s Choice
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Friday – April 28, 2017

Strength: 30 min to work up to heavy 2 rep OHS 21-15-9 OHS 75/55 Kb Swings 53/35 *6 min timecap
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Thursday – April 27, 2017

Power Snatch 1-1-1-1-1
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