11.10.16 ELIZABETH

quest bar

Warm up

coach picks

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Mobility:

psoas

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WOD

ELIZABETH

21-15-9

Squat clean 135/95

ring dips

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Cool down: 200 m walk 

8.22.16

er

Warm up

coach picks

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Strength/skill

6 sets

1 power clean

1 touch and go squat clean

1 split jerk

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WOD

3 rounds

20 C2B pull ups

20 ring dips

rest 90 secs

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Cool down: 200 m walk

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Extra Credit: Front squat

3-3-3-3-3

8.2.16

Warm up:

coach picks

__________

Skill:

toes to bar

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WOD

3 rounds for time:

cal AB 40/30

30 AMSU

10 squat cleans 185/135

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Cool down: 200 m walk

8.3.15

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Warm Up:

Coaches choice

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Mobility:

lat sheer

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WOD:  

For time:  

50 DU’s

10 Snatch 135/95

50 DU’s

10 Snatch 135/95

50 DU”s

10 Snatch 135/95

50 DU’s

(Snatches are full)

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Cool Down:

200 m walk and foam roll lats and glutes

6.4.15

dat math

Warm up:

400 m run

12 pvc good mornings

15 high and outsides (clean grip)

12 mt. climbers

10 air squats

perfect stretch across gym floor

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Mobility:

psoas

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WOD:

Heavy Day

9-6-3

Deadlift 225/155

(full) clean 225/155

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Cool down:

200 m walk

QL with lacrosse ball

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Extra Credit: 3 rope climbs