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May 24th, 2017

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Today’s WOD

A1. Bench Press x 3-5 reps @ 85-90%, rest 10 sec

A2. Hollow hold x 30 sec, rest 2 min x 5

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4 alternating 2 min rounds with a partner

10 Clapping push ups – Rx’d + = HSPU’s

Row – for meters

*1 person working at a time, score is total meters

Notes: – finish push ups quickly and row hard

 

May 23rd, 2017

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We had a great turnout today for Lars’ Farewell WOD. Thanks to everyone who came out to wish Lars well as he moves on to a new chapter in his life.

Today’s WOD

A1. Back squat x 3-5 reps @ 85-90%rest 1 min

A2. Strict C2B pull ups x 6-10 reps, rest 2 min x 5 sets

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4 Rds for time:

8/leg Alternating front rack lunges @ 135/95

10 Burpee Box overs @ 24/20″

12 Alternating KB snatch @ 1.5/1 50 DU’s

Notes:  Not hitting the reps or range of motion on the C2B pull ups? Scale so that you can

May 22nd, 2017

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Well will miss you Larsina 🙂

Today’s WOD

“Tribute to Lars”

teams of 6

1 person on the rower until 15 k is complete, switch any time. Each person must do their share of other movements. Teams must run together on sleds and farmers carry.

Teams 1 to 5 will start on sled barrow and work down through the movements.

Teams 6 to 10 will start on the tire flips and work up through the movements.

1000m sled barrow run 180/135

200 push ups

500m sled pull 75/50

200 kb swings 1.5/1.0

1000m uneven framers carry 1.5/1.0

50m tire flip, big tire

May 20th, 2017

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Today’s WOD

Partner WOD
I go you go

12 min amrap

200 m run
12 min amrap
6 snatch grip deadlifts 115/75
6 power snatch 115/75

12 min amrap

5 pull ups
10 push ups
15 air squats

May 19th, 2017

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St. Mary’s Highschool Girls working hard! Well done ladies!

Today’s WOD

For time:

50 Burpees

THEN

3 Rds

25 wall balls

3 Rope climbs

THEN

3 Rds

12 T2B

12 Push jerks @ 135/95

12 Box Jumps

THEN

3 Rds

20/15 cal row

20 American KBS @ 1.5/1 T

THEN 1k run

Notes: – “it is, what it is” with a 40 min timecap

May 18th, 2017

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Today’s WOD

A. Go every 2:30 x 4 sets  Deadlifts x 5-7 reps @ 80-85%

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10 min AMRAP

5 strict pull ups
10 Push ups

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10 min partner plank challenge – switch as needed

Notes: – ensure form and position on every rep of deadlifts – Choose a plank position and stick to it, either elbows, hands or FLR

May 17th, 2017

IMG_7235Today’s WOD

A. Go every 2:30 x 4 sets – Front squat x 5-7 reps @ 80-85%

+

5 sets of:

5 Hang squat snatch/clean @ 115/75 – 155/105 (60% ish)

10 Box jumps @ 24/20″

100m sprint (Row or run)

REST 2 min b/t sets

+ For time: 1k row & 1k run

Notes: – run and row for total time, no rest