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Friday, 24 October 2014 (1130)

October 24, 2014

Please make not of the early start time for today’s WOD.
W/U:
Run lap around garage
Stretch/Cals
Row 500M

WOD: In teams of two (each person will complete 60 reps of each exercise)

800 M run

60 Burpees
60 Core Twist
60 Air squats
60 Sit-ups
60 Thrusters (75/45)

800 m run

While one partner works the other will hold the plank position

Friday, 24 Oct 2014 (0730)

October 24, 2014

W/U:
Lap/Cals/Stretch
3 Rds
7 Pull Ups
10 OVHD PVC Sqt
12 Bar Good Mornings

WOD:
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

Scale please folks. Do not overdue the weight. If you’re new to clean and jerk stick more to 115 and below.

Proper Squat Form!

October 23, 2014

Guys it’s so easy a baby can do it! All kidding aside a good little reference.

IMG_5897.JPG

Thursday, 23 Oct 2014 (*1130*)

October 23, 2014

Please note the 1130 WOD time for our Thursday Fun Day!

Warm-up:
Jog to garage/2 laps
Cals/Stretches
3x: 5 kipping swings, 10 KB Good mornings, 15 Air Squats

WOD: Deck of Cards (Group will divide into 2 teams)
Hearts – KB Swings
Diamonds – Weighted Lunges (45/25)
Spades – Pull-Ups
Clubs –¬†Burpees

Thursday, 23 Oct 2014 (0700/0730)

October 23, 2014

W/U:
Lap/Cals/Stretch
3 Rds
10 PVC pass thru
12 Push Ups
15 Air Sqt

WOD:
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 double unders

Wednesday, 22 October 2014 (*1130*)

October 22, 2014

Please make a note of the 1130 starting time for today’s WOD.
W/U:
Run lap around garage
Cals/Stretch
3 rds:
10 Pushups
10 PVC Pass Throughs
10 PVC OVHD Squats

WOD 1: 10-10-10-AMRAP (3 sets of 10; on the 4th and final set go until failure)
Dumbbell Bench Press (Find a weight that challenges you but isn’t terribly difficult)

WOD 2: 21-15-9
Burpee Pullups
Calorie Rows
Ring Dips

Wednesday October 22nd (0700

October 22, 2014

No AM class gang. Not feeling well. See you Thursday!

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