7.29.16

images2CUPXKBF

Warm up:

coach picks

______________________

Strength:

DB strict press

3x till failure with a moderate weight for you!

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WOD:

2 rounds for time:

1000 m row

50 DU

25 HSPU

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Cool down: 200 m walk

__________________________

Extra Credit: 3 sets ME plank holds

5.25.16

lean

Warm up:

coach picks

_____________________

Skill: bar muscle ups

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WOD:

For time: 

1000 m row

10 burpee box jumps 24/20

700 m row

15 burpee box jumps 24/20

500 m row

20 burpee box jumps

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Cool down: 200 m walk 

2.17.16

wod grief

Warm up:

coach picks

__________________

Mobility:

psoas

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WOD:

For time:

1000 m row

75 DU

50 AMSU

25 DB Thrusters 50/35’s

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Cool down: 200 m walk

12.28.15 Jackie

newyear

Warm up:

coach picks

____________________

Strength:

1 RM bench press

_____________________

WOD: (ran in 2 heats)

“Jackie”

1000 m row

50 thrusters 45#

30 pull ups

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Cool down:

200 m walk

7.27.15

2007CrossFit_games1-478x618

Warm up:

20 easy pulls on rower 

10 jumping pull ups

20 shoulder dislocates

20 medium pulls on rower

10 jumping air squats

10 push ups

20 hard pulls on rower

5 burpees

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Mobility:

lacrosse ball on scapula

_______________________________

WOD:

“2007”

For time:
Row 1000 meters
then, five rounds of:
25 Pull-ups
7 Push jerks (135 / 85 lbs)

Time Cap: 20 minutes

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Cool down:

200 m walk