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Thursday
Warm Up: Samson Stretch 10 Pass Thrus 10 Burpee Pushups 400m run 10 Thrusters (pvc) 10 med ball cleans 400 m run 10 kb swings (american) 10 wallballs Skill: Clean and Jerk Warm up and build to WOD weight WOD: "Grace" 135lb/ 95lb Clean and Jerk, 30 reps Post load and time to comments. Congrats to Liz on an impressive Push Jerk Wednesday
Warm Up: 400m Run 10 pass thrus 10 overhead squats 10 Med Ball Cleans THEN 2 rounds (1st time, pvc; 2nd time, 15lb) 30 second Hand Stand 10 shoulder press 10 push press 10 Push Jerk ( on last 10 begin to build to WOD weight) WOD Push Jerk 3-2-2-2-1-1-1-1-1-1 Post weight to comments. Extra Credit: Row 6 x 30 seconds intervals. Sprint as fast as possible. Rest 30 seconds in between intervals. Total time of work and rest is 6 min. Post distance to comments.  I think there was room for 1 more... Tuesday
Warm Up: 100 single jump ropes 2 rounds 10 pushups 10 air squats 10 good mornings 10 overhead squats 10 sec L-sit Skill: Kettle Bell Snatch WOD: "Helen" 3 rounds for time: 400m run 21 KB Swings 1.5/ 1 pood 12 Pullups Monday
Warm Up: 400m run Samson stretch 8 X hill sprints (sprint up, jog down) 10 sec rest between sprints Skill: squat clean WOD "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. pullups pushups situps squats Post total reps from all 32 intervals to comments Great effort on Barbara yesterday! It was brutal...
Warm Up Run/Row 10 Overhead Squats 8 Wallball 6 Pull-ups 4 Kettlebell Swings 2 Kettlebell Squats 4 Kettlebell Swings 6 Push ups 8 Sit-ups 10 Overhead Squats WOD In teams of 2 for 12 min One team member runs 200 m with a medicine ball other team member does kettlebell swings team members switch after the 200 m run is completed every minute both team members must stop what they are doing and complete 5 push-ups score is determined by total amount of team kettlebell swings completed in 12 minutes  The morning class demonstrates 3 of the 4 phases of Barbara. Great Job! Friday
Warm Up 400 m run 1 length centipedes 1 length jack rabbits 1 length bear crawl 1 length leap frog 1 length crab walks WOD Barbara Five rounds, each for time of: 20 pullups 30 pushups 40 situps 50 squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. Thursday
Warm Up: 400 m run 20 double unders 10 wallballs 10 burpee pushups ( no peeling) 10 Med Ball cleans (go for depth) Skill: Push Jerk WOD: Front Squat 3-3-3-3-3-3-3 Post loads to comments  Keeping your lower back muscles engaged is crucial during the deadlift, nice job Rebekah Wednesday
Warm Up: 500m row 10 pass thrus 10 good mornings 10 air squats THEN: 4 rounds 4 muscle up rows 4 ring dips WOD: Deadlift 1-1-1-1-1-1-1 Tuesday
Warm Up: 400m run Use foam roller 2-5 min 10 pass thrus Then: 2 rounds: 1st x, pvc/ 2nd x, 15lb bar 10 overhead squats 10 shoulder press 10 front squats 10 pressing snatch balance WOD: "Daniel" For Time: 50 pullups 400m run 95lb/65lb thruster, 21 reps 800m run 95lb/65lb thruster, 21 reps 400m run 50 pullups |
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