Warmup: 4 Rounds of
8 ring rows
8 PVC Pipe or OLY bar Squat Snatches
8 box jumps
8 cal row
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Buy-in: 12x1 Strict HSPU's
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Strength: Bench 3xMax Reps @ 75% BW
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WOD: 4 Rounds for Time
12 Thrusters 95/65#
12 Bar Facing Burpees
1 Run Around the Building
Warmup: 2 minutes of squat therapy then 10minutes of
10 kettlebell goblet squats
10 quadraped stretch
10 kb deadlifts
10 meter bear crawl
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Buy-in: 3x10 OLY bar Good Mornings
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Strength: Front Squat 3x20 @ 50% BW
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WOD: 3 Rounds for Time
20 Pullups
30 Wall Balls 20/14#
40 Double Unders
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Endurance: Meet at ECC @ 6 am
3xDeath by burpees + 10 meter sprints ~ 2 minute rest between each round
Warmup: Coaches Choice
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WOD: "Badger"
3 Rounds for Time
30 Squat Cleans 95/65#
30 Pullups
800 meter run
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew ~ Everyone is Welcome to come and join the fun!
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Warmup: 3 Rounds of
200 meter row
15 OHS
10 KBS
20 Ab Mat situps
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Buy-in: 15 minutes of shoulder mobility ~ coaches choice
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Strength: Seated OLY bar Shoulder Press 6x3
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WOD: For Time
30-20-10 of
Hang Clean 95/65#
Pushups
*with 2 rope climbs after each set