The 4:30 crew is all smiles!
Warmup: 10 minutes of
10 back squats
10 pushups
10 situps
10 pullups
10 KBS
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10! Back Squat ~ Increasing Load
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WOD: "Diane"
21-15-9
Deadlift 225/155#
HSPU's
Swing into the new year!
Warmup: 3 Rounds of
6 Frog Hops
8 Reverse Lunges
10 Pushups
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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!
Mid-shin to high hang x6
Mid-shin to snatch pull x6
Mid-shin to power snatch x6
Mid-shin to full squat snatch x 6
Over-head Squat x6
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Strength: Snatch (power or full squat ~ depends on the athlete)
1x5, 3x3, 3x1
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WOD: 10!
KBS 70/55#
Box Jumps 30/24"
10 meter sprints
Saturday
Warmup: Coaches Choice
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WOD:
Stephen Bouzane | Age 26
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
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Sunday
Amnesty/ Sunday Funday ~ Regular Hours 7, 8 & 9 am
7am - Sunday Funday -> Anyone is welcome even non members
Amnesty - Pick a workout you may have missed during the week or work on a skill
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Monday
Happy New Years!!!
ONLY 1 Class @ 9 am!!