9.14.16

onlydatebeasts

warm up

coach picks

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Gymnastics:

EMOM for 12 mins:

Min 1 – 10 unbroken HSPU

Min 2- 20/14 alternating pistols

Min 3- 30 unbroken DU’s

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WOD

For time:

500 m row

20 over the sandbag burpees (facing)

200 m sandbag sprint

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Cool down: 200 m walk

8.18.16

shirts off

warm up

coach picks

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Strength: 

Back Squat

5 x 10 add 5lbs 

rest 60 secs

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WOD:  

5 rounds

3 mins work.. 

500 m row

max reps handstand push ups

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Cool down: 200 m walk

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Extra Credit: 

MOBILITY- Lacrosse ball on scapula

5.25.16

lean

Warm up:

coach picks

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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 

1.4.2016 Bring a friend day BASELINE

finger friends

Warm up:

coaches choice

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Mobility:

psoas

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WOD:

(in 2 heats)

BASELINE

500 m row

40 air squats

30 AMSU

20 hand release push ups

10 pull ups

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Cool down:

200 m walk