Month: January 2018

180119 – “Elizabeth”

(Compare to 170120) Warm up: Med Ball toss with Cindy 5 minutes to Build to 60% of 1RM Thruster Skill/Strength: EMOMx10 minutes 2 Thrusters + 4 Burpees Over Bar *Go for weight WOD: 21, 15, 9 Rx & Sport: Squat Cleans (135/95) Ring Dips Scaled: Front Squats Bench Dips Mobility: Couch Pec ART

180118 – WOD

Pre Class Mobility: Pec ART Banded Couch Warm up: 3 Min Jump Rope Running 4:00 for Quality 10 Medball Cleans 30’ O/H Walking Medball Lunge 10 Wallball Shots 30’ Medball Lunges with Twist Skill/Strength: 10x1Turkish Get-up Or 10 minutes working on Turkish Get-up Technique WOD: 5x 3min AMRAPs with 2 min Rest between Rx & …
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180117 – WOD

(Compare to 170119) Warm up: Rowling with Air Squat penalty Straddle Hip Openers Skill/Strength: 5×5 Back Squat WOD: Cal Bike Buy-in (30/20) 40 Box Jumps (24”/20”) 40 T2B 3:00 Rest 30 Box Jump (24”/20”) 30 T2B 2:00 Rest 20 Box Jump (24”/20”) 20 T2B 1:00 Rest 10 Box Jump (24”/20”) 10 T2B Rx & Sport: …
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180116 – “Divided by 5”

(Compare to 170118) Pre Class Mobility: Ham LAX on box Trap LAX Warm up: Coach Led Shuttle runs 3 Rounds for quality: 10 Good Mornings 10 Air Squats 10 Burpees Skill/Strength: Post WOD :45 on :15 off alternating between Cal Bike/Row Planks with opposing reach WOD: 5 Rounds for time Rx: 11 Deadlifts (205/145) 11 …
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180115 – “Mobiliburpee”

(Compare to 170117) Pre Class Mobility: Pec ART Banded Samson Warm up: PVC Game PVC Warm up Power Snatch Breakdown Skill/Strength: EMOMx10 1 Power Snatch + O/H Squat 20 DUs WOD: 21, 18, 15, 12, 9, 6, 3 Rx: O/H Squats (115/75) Burpees Over Bar Scaled: O/H Squats (50%) Burpees Over Bar Sport: O/H Squats …
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