Warmup: 2 rounds:
300 meter row
10 box jumps
20 lunges
10 med ball cleans
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Buy-in: 4x10 Weighted Reverse Hypers (use medball for weight)
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Strength: Shoulder Press 8x3
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WOD: "Jackie" ~ For Time
1000 meter row
50 Thrusters 45/33#
30 Pullups
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Sellout: OTMX10 minutes
2 Thrusters @ 75% BW
Congrats to Emily on her 3rd straight 2nd place finish with her crew - Tyler and Greg
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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Strength: OTMX12 minutes
2 - Clean & Jerks
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WOD: 3 Rounds of
1 minute max rep burpees
1 minute rest
1 minute max rep KBS 55/35#
1 minute rest
1 minute max rep goblet squat lunges
1 minute rest
Come run and walk with Joe as we celebrate his 40th birthday with a little 40 mile run and walk adventure!
Everyone is welcome to join and do as much or as little as you want.
He will begin his 150 laps around the building starting at 6 am.
Birthday Party and celebration to follow and everyone is invited (No kids and BYOB!)
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Amnesty - Pick a workout you may have missed during the week or work on a skill
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Warmup: 4 Rounds of
10 PVC Pass-throughts
20 Banded Pull Aparts
30 Mountain Climbers
40 Jump Ropes
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Buy-in: 10 minute Pistol work (one-legged squat) and progressions
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Strength: Back Squat 5x8 ~ one and a halfs
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WOD: 5 Rounds for Time
10 Front Squats 135/95#
20 Double Unders
