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26 September 0700

September 26, 2016

Morning Guardians!!!
No coach this AM but I suspect there will be the normal crew with experienced folks. 
Warm up, then…
WOD-
 4 rounds for time w/a partner 

 400m run with Partner

 10 chest to bar (each)

 15 Burpees  (each)

 20 OH Lunges 45/25  (each)

 25 Wallballs  (each)

26 SEP 0730

September 26, 2016

3 RFT:

21 Kettlebell swings
21 Box jump, 24/20-in box
Run 400 meters
21 Burpees
21 Wall ball shots, 20/14-lb ball

23 September 0700

September 23, 2016

I might be a few minutes late today, have to switch up commuting method today, need to take the train/ bus in. Please get started without me. 

Warm up, then….
WOD

“Little Barbara on the run”
5 rounds, time each round:
Run 400M in between rounds..!!

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Squats

Use a weighed vest if you are feeling up to it. 

Friday 23 SEP (0730)

September 23, 2016

Swim WOD!

Same deal as last week. Meet me at CDC parking lot at 0715 if you need a ride. Otherwise, see you at the pool!

Thursday, 22 September 2016 (1200)

September 22, 2016

No instructors available today; catch a long slow jog/row or join the spin class.

22 SEP (0730)

September 22, 2016

WOD

3RFT
500m row
12 Bodyweight Deadlifts
21 BJ 24/20
12 Bodyweight Floor Press

22 September 0700

September 22, 2016

Warm up, then…..

Bench press- 3@8, plus two drop sets
Back squat- 10@6, plus two more sets

WOD-
Tabata1

DUs

Tabata2

Lunges