Lisa showing great form
Warmup: 10 minutes of
10 back squats
10 pushups
10 situps
10 pullups
10 KBS
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Super Set x 4 Rounds ~ Not For Time
A - Sumo Deadlift x 6
B - Banded Donkey Kicks x 10 (on each leg)
C - Weighted Knee Ups x 6
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WOD: For Time
21-15-9 of
Alternating Single Arm KB Snatch 55/35#
Burpee Box Overs 24/20”
There’s no place like home… There’s no place like home!
Warmup: 7! Burpees + 20 Double Unders
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Super Set x 3 ~ Not For Time
A - Push Press x 4
B - Bent over Row x 6
C - Upright Rows x 8
+++++++++++++++++++++++
WOD: “DT”
5 Rounds for Time
12 Deadlift 155/105#
9 Hang Clean 155/105#
6 Push Jerk 155/105#
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Endurnace: Meet at ECC @ 6 am
6 (6x40 meter sprints //rest=work)
Tabata Row
Tabata Bike
Warmup: Coaches Choice
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WOD: Marta Madness - In honor of Marta’s completion of her 14 week of Chemo.. We are honoring her fight, courage, tenacity and toughness!
14 Rounds for Time
100 box step ups 24/20”
100 meter farmers carry
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SUNDAY
Sunday Funday @ 7 am ~ Everyone is welcome - even non members
Amnesty/ Open GYM @ 8 am - pick a workout you may have missed during the week or pick your own!
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Warmup: 4 rounds of
1 dumpster dash
6 alternating arm kettlebell press
12 box jumps
24 Double Unders
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Super Set x 4 Rounds ~ Not for Time
A - Front Squat x 10
B - Romanian Deadlift x 8
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WOD: 10 minute AMRAP
10 Wall balls 20/14#
5 Toes to Bar
