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Thursday 04.14.16

A) Strength:

Dead Lift

8 – 8 – 6 – 6 – 4 – 4 – 2 – 2

B) WOD:

  • 1 Round

100 DU/300 singles

50 Squats

25 Push Press (95/65)

  • 2 Rounds

60 DU/180 Singles

30 Squats

15 Push Press (95/65)

  • 3 Rounds

40 DU/120 singles

20 Squats

10 Push Press (95/65)

 

Monday 03.21.16

Happy Partner Day !!!

Warm – up

400 m Run

20 Air Squats

20 T2B

20 DU

400 m run

Partner WOD

  • 18 min AMRAP

1 Power Clean (135/95)

2 Front Squats

4 Front – racked reverse lunges (135/95)

8 Chest to Bar PU

  • Partner A does 1 full round while partner B rest, then switch.

 

BOOTCAMP 03.19.16

BOOTCAMP

WOD

5 min Jump Ropeimages (16)

  • 4 Rounds of

30 Air Squat

20 Jump Box

10 Burpees

5 Man makers

50 Abs mat

100 Jump Rope

Monday 03.14.16

HAPPY MONDAY !!!

Warm – up:

  • 30 reps each

* Jumping Jacks

*Walking Lunges

* Knees to Elbow

*Air Squats

WOD – Teams of 2 Complete:

40 DL (225/155)

60 S to OH (135/95)

80 FS (95/65)

100 PLU

120 Burpees

140 Ab mat Sit – Ups

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