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Wednesday September 2nd, 2015 (1200)

September 2, 2015

There will be no instructor for the afternoon class.  It’s going to be a hot one, HYDRATE!!!!
Warm up: cals/stretch

50 double unders

10 RFT

5 pull ups

10 box jumps

15 KBS

Wednesday September 2nd (0700)

September 2, 2015

Folks! There will be no AM coach. 

The WOD below should be manageable to do with out a coach. 
Max rounds in 15 minutes

Crab Walk 180 ft

22x Sumo deadlift high pull at 95/55lbs

22x KB swings at 1.5 pood/.5 pood. 

Tuesday, 01 September 2015 (1200)

September 1, 2015

Warmup: Laps/Cals/Stretches

WOD: Back Squat 3×5

4 RFT
10 OVHD Squats
10 Situps
10 Front Squats
10 T2B
10 Back Squats
10 GHD Situps

Tuesday, 01 Sept 2015 (0700/0730)

September 1, 2015

Find a max for the complex of Snatch, Snatch with 2 sec pause at knee, Hang Snatch- 6 attempts totalThen
BACK SQUAT 5@8,3@8, plus 3 down set (repeat). Rest up to :90 sec between sets. Couple each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

WOD-

27-21-15-9

OHS 95/65

Run 1 lap between each round of OHS

Monday, 31 Aug 2015 (1200)

August 31, 2015

Meeting in the garage today…

Warmup: jog 2 laps
calisthenics/mobility
4 min: 5 barbell push press, 5 squats, 5 kipping swings, 5 jumping lunges

WOD:
200M run
15 Thrusters (#95/65)
15 Pullups
200M run
12 Thrusters (#115/80)
12 Strict Pullups
200M run
9 Thrusters (#135/95)
9 Weighted Pullups (#45/25)

Monday August 31st (0700/0730)

August 31, 2015

Mobility Warmup
Kipping Camp (work through the kipp progression to butterfly pull up)
WOD
8 rounds

Run 200m

20 x push
Do it with weight if ya nasty! 

Friday August 28th 2015 (no official 1200)

August 28, 2015

Following the workout from the 0700 class
by johncodd

Alright gang… We had a few solid days of some good lifting along with some challenging WODS… Friday 0700 will be all METCON.

Warm up
2 laps/25 air squats/25 push-ups/ 25 sit-ups

WOD

10 rounds
Sprint 200m
30 second plank

Then… 50 sit-ups and STRETCHHHHHHH! 
See you all on Monday!

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