January 2016

January 2016

Last day of January

WARM-UP:  200m Run Outdoor plyos SKILL: 2 Rounds: 1:00 Glute bridge hold 20 Pelvic tilts :30 Glute bridge hold- R 10 Pelvic tilts- R :30 Glute bridge hold- L 10 Pelvic tilts- L WOD: 20 Minute AMRAP 400m Run 20 Overhead Lunges with a plate (45/25) 10 Toes through rings

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Lucky 13

WARM-UP: 4 Indoor laps 2 Rounds: 20 Jumping jacks 10 Squats 10 Spider-Man crawls 1 Set of fence drills  SKILL: Death by strict pull-ups.  Then, 33 Burpee test  WOD: “Lucky 13” 13 Minute AMRAP 13 Thrusters 13 Push-ups 13 Singke arm DB snatch

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Come Clean With Us

WARM-UP: 2 Rounds :30 Drills Jumping Jacks Lunges Arm circles (F/B for :15) Bar hang Handstand hold Push-ups Squats 1:00 Stretch BB warm up SKILL: 12 Min to find Max Power clean + Squat clean + Front squat WOD: For Time 40 Deadlifts @ complex weight 40 Ab mat sits ups 30 Clapping pushups 30

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Today, We Work

WARM-UP: 200m Run 1 set fence drills 3X 10 Wall squats 10 Pull ups 10 Push ups SKILL: 5:00 Group stretch WOD: For Time (30:00) 1000m Row (5:00 cut) 50 KB swings (24/16) 100 Walking lunges 50 Russian twist (each side 25/15) 100 Air squats 50 V-ups 100 DU (200 singles) 1000m Run  

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Junk Yard Dog

WARM-UP: 250 Row 10 LHPU 10 SLSU 10 Inch worms X 2 SKILL: 2 Rounds of Junk Yard Dog WOD: 25 min EMOM Min 1: 10-15 Cal rower Min 2: 15-18 Wallballs (20/14) Min 3: 6-10 Burpees to plate Min 4: 1 Shuttle run Min 5: Rest  

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Turkish Get Ups

WARM-UP: 400m Run Everett WU Light weight KB WU 10 Gob squats 10 Russian swings 10 American swings SKILL: Turkish Get Up review 10 Min to complete: 3×10 TGU (5 each arm) WOD: AFAP in 12 min 2 KB SDLHP ( 32/16 ) 2 Pull ups Curb to curb 4 KB SDLHP 4 Pull ups

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Synchronized Shenanigans

WARM-UP: Fence drills 2x 10 Air squats 10 Lunges 10 Lunge to instep (each leg) :30 Couch stretch 3:00 Group Stretch ( hip focus ) SKILL: EMOM for 10 min Odd- 8 BSQT Even- 14 Overhead plate lunges ( 45/25 ) WOD: TEAM of 2 40 Synchronize burpees 30 GTO ( 95/65 ) 30 Synchronize

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Sunday Snatch Day

WARM-UP: PVC complex 10 Pass throughs 10 Fig 8 3:00 min Banded shoulder stretching SKILL: Snatch Review BB Warm-up WOD: For Time: (20:00) 4 Power Snatch (115/75) 8 Box Jumps (24”/20”) 6 Power Snatch 12 Box Jumps 8 Power Snatch 16 Box Jumps 10 Power Snatch 20 Box Jumps 12 Power Snatch 24 Box Jumps

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Row Day

WARM-UP: 400M Run Outdoor Plyos SKILL: TEAM of 3 Row 3000m as a team Team memebers have to switch every 250m. WOD: For Time 800m Run 60 KB swings ( 24/16 ) 50 Wallballs 40 T2B 30 Burpees 20 Goblet squats 10 CTB  

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Superset Fri-yay

WARM-UP: 400m Run :30 Sec drills Air squats Lunges Lunge to instep Push ups SLSU X 2 SKILL: SuperSet ( 12:00 ) KB Bulgarian split lunges- 10 total Banded good mornings- 15 ( green/purple ) X 4 sets WOD: 6 Mins to complete 800m Run ME DL @ 225/155 Rest 2 mins Change weight 4

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