Thursday, April 28, 2016

4/29/16

1. WOD
"Fran"
How fast can you complete 21-15-9?
Thruster (95/65)
Pull ups

Compare to 6/19/15

2. Finisher
Coach's choice

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Wednesday, April 27, 2016

4/28/16

1. Clean + jerk: work up to a heavy double

2. Plyos:
Broad jump 4X4
SL side + side cone hops 4X4+4

3. Finisher
Coach's choice

Tuesday, April 26, 2016

4/27/16

1. WOD

How many rounds/reps can you complete in 20:00?
400 M run
10 toes-to-bar
10 overhead squats (95/65)

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Monday, April 25, 2016

4/26/16

1. Hang clean: work up to a heavy set of 4

2. Floor press: 3X8 @ 70%+ of best

3. WOD

3 giant sets:
Front raise X10
Cuban press X15
Shrugs X20

4. Finisher
Coach's choice of core

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Sunday, April 24, 2016

4/25/16

1. Hang snatch: work up to a heavy set of 4

2. Front squat: 3X8 @ 70% of best

3. WOD

How many rounds/reps can you complete in 10:00?
10 hand release push ups
20 sit-ups
40 double-unders

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Thursday, April 21, 2016

4/22/16

1. WOD

How fast can you complete 3 rounds?
400 M run
30 calories row
15 shoulder-to-overhead (135/85)

2. Finisher
Coach's choice

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Wednesday, April 20, 2016

4/21/16

1. Jerk practice: coach's choice of drills

2. Behind the neck split jerk: 5X2

3. Floor press: find your 1RM

4. WOD

3 giant sets
Upright row X8
Alt DB shoulder press X6+6
Plate bent row X15

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