January 2019

January 2019

020119

SKILL: 3 Sets: 8 dumbbell single arm hang clean and jerk (55/35) russian twists (25/15) 30/30 butt walk (25/15) WOD: 3 rounds for time (12:00) :30 static l-hang 10 sandbag over shoulder (100/75) 35 double under

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013119

WOD: 3 rounds for time (18:00) 400 meter run 15 toe to bar 15 burpee to plate 15 chest to bar

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013019

WOD: for time: (30:00) 60 wall ball shot (20/14) 2,000 meter run 2,000 meter row 2.7/2.5 mile bike 40 wall ball shot 1,000 meter run 1,000 meter row 1.5/1.2 mile bike 20 wall ball shot 600 meter run 500 meter row .8/.6 mile bike

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012919

SKILL: Every 2:00 for 16:00 3 position power clean WOD: For Time: (12:00) 800 meter run 25 pull-ups 25 toes-to-bar 100 double unders

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012819

SKILL: every 3:00 for 21:00 back squat WOD: 7 rounds for time (11:00) 10 burpees to 6″ target 20 ab mat sit-ups

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012219

WARM UP: 8:00 EMOM M1: Row M2: Jump Rope M3: Handstand Hold (:30) M4: Inch Worm + 2 Push-ups SKILL: Into WOD WOD: 30:00 EMOM M1: 15/12 Calorie Row M2: 10 Box Jump Overs (24/20”) M3: Sandbag Bear Hug M4: 35 Double Unders M5: 10 HSPU

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Here we go!

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Walking lunge to instep 10 BB GM 10 RDL 10 Front squats SKILL: Every :90 for 9:00 ( 6 rds ) 6 Deadlifts 12 Burpees over the bar WOD: 14 Min AMRAP 7 Toe to bars 14 LHPU 7 Front squats

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Teams of 4

WARM UP: Warm UP AMRAP (10:00) 150m Row 10 Russian KBS 10 American KBS 20 Banded good mornings 10 Slsu 5 Box jumps SKILL: Set for WOD WOD: Station 1: 4 Min AMRAP: 20 Double unders (penguins) 19 KBS (24/16) Rest 1 min Station 2: 4 Min AMRAP: 20 Cal Row 19 STO 1 Min

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1RM Split jerk

WARM UP: Grab pvc: 10 Pass thru 10 Strict press 10 Push jerk 10 Split jerk Calf stretch BBWU from rack SKILL: 12 Min to Build to: 1 Rep Max Split Jerk from Rack WOD: For Time: *rest 1:1 800 M Run 600 M Run 400 M Run 200 M Run        

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January 2019 Athlete of the Month

Congratulations to Ben Villafuerte on being selected as January’s athlete of the month. Ben has been a member of the Mission family coming up on almost 3 years. Some of you may not have had the opportunity to WOD with Ben due to the fact that he is a staple at noon class 99% of

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