Nikita is on top of the world! Or just the box :)

Super Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

WOD: For Time

1 mile run then,

3 Rounds of

15 Power Cleans 155/105#

15 HSPU’s

15 Front Squats 155/105#

15 Burpees

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Sunday

Sunday Funday @ 7 am ~ Everyone Welcome ~ even non members!

Open Gym @ 8 am

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Monday

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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Super Set x 4 Rounds ~ Not For Time

A - Box Squats x 6

B - Deficit Trap Bar Deadlift x 10

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WOD: 21-15-9

Calorie Row

Snatch 95/65#

Who’s ready for the weekend? Juddo is!

Warmup: 3 Rounds of

1 dumpster dash

10 wall balls

10 pushups

10 step ups

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Super Set x 4 Rounds ~ Not For Time

A - Bench Press x 12

B - Seat Plate Raises x 12

C - Chin-up x 6

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WOD: 10! of

Calorie Row

Deadlift 275/185#

Pullups

Step out of your comfort zone

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Super Set x 3 Rounds ~ Not For Time

A - Banded Back Squat x 6

B - OLY Bar Hip Thrusts x 8

C - OLY Bar Land Mines x 10

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WOD: Teams of 3 Athletes ~ 30 Minute CAP!

200 Calories on Bike then,

3 Rounds of

50 Shoulder to Over-head

100 Walking Lunges

200 Double Unders

Round 1 use: 135/95#

Round 2 use: 155/105#

Round 3 use: 185/115#

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Endurance: Meet at ECC @ 530 am

Team bike ride with Woody