Sunday Madness
November 13, 2016
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WARM-UP: The Mike Rocha special WOD: 3 Minutes on, 3 off for 4 rounds 500m Row 15 Box jumps (24/20) 20 KBS (24/16kg)
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PPLAdmin
Come Visit The Reebok Box Crawl! 8-10am
November 12, 2016
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Reebok Box Crawl today from 8-10am. Come try on the new Nano 6.0 while you workout and grab some swag! WARM-UP: 200 M Run 3 Rounds of Cindy SKILL: Superset: 15-20 Banded Pull Down’s 10-15 Ring dips WOD: “Bradshaw” 10 Rounds for time W/partner alternating: 3 HSPU 6 Deadlifts (225/155) 12 Pull Ups 24 Double
Happy Veterans Day
November 11, 2016
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Happy Veterans Day! You are appreciated, and we thank you all. TOMORROW: Saturday the 12th, from 8-10am, Reebok will be here to allow you to try on the newest Nano 6.0. They will have some swag too! Don’t miss out. WARM-UP: 1 Set Fence Drills PVC 2x’s: 6 Pass thru 8 Push Press 8 Front
Endurance Day
November 10, 2016
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WARM-UP: Plyos WOD: Part 1: 12 min to complete: 1 Mile Slamball Relay Run w/Partner (30/20) *alternate 200M runs Part 2 12 min to complete: 2k Partner Row (alternate 250 M sprints) Part 3: 12 min to complete: 12 Partner Sled Push (140/90)
“The Chief”
November 9, 2016
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WARM-UP: :30 Jump Rope Between each 20 Squats :30 Squat hold 1 Set of fence drills 20 SLSU 10 Inch Worms + 2 Pushups SKILL: (After the WOD) Partner Cone to Cone carry: 6 Rounds Alternating 50 Strict Sit Ups each WOD: “The Chief” (Log your results in the ZenPlanner app!) “Each year in the
Election Day
November 8, 2016
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WARM-UP: :30 Drills, 2x’s: Jacks Good Mornings Lunges Push Ups Knees Above hips on bar Handstand hold SKILL: Single arm KB strict press: 3×10 Per arm WOD: Waterfall Style, *groups of 3-4 3 Rounds For Time: 350m Row 20 TTR 30 DB Single Arm Overhead Lunges (40/25) 15 Burpees to Plate
3 Position Snatch
November 7, 2016
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WARM-UP: 200m Run PVC: :30 Pass thru :30 Fig 8 :30 Ohsq :30 Sotts press SKILL: 3 Position Snatch: Hip+Hang+Full (LOG RESULTS INTO YOUR ZENPLANNER APP) WOD: AFAP in 16 min: 2-4-6-8-10…. KB SDHP (32/24) KB Swing KB Goblet Squat 150 M Run
Did You Set Your Clock Back?
November 6, 2016
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WARM-UP: Rocha Surprise SKILL: 2x 400 m “Indian Run” WOD: 6 RFT, Teams of 2 300m Row 30 Empty BB Thrusters 30 Partner MB Sit-ups 1:00 C2C Sprint
Enjoy Your Extra Hour Of Sleep Tonight
November 5, 2016
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WARM-UP: Plyos Stretch SKILL: Sprints: with a 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 4 Rounds: 20 UNBROKEN DL 20 Russian twists (25/15) (each side) 20 Step ups (20 inch) 20 Air squats
Best Partner WOD Yet
November 4, 2016
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WARM-UP: Tabata Jump Rope Burpee over partner X 10 each person 5 Squats 5 Jumping squats 3 Wall walks SKILL: Strict Press (11:00) 3 Rounds (superset): 10 Strict press ME HS Hold, up to :60 (free stand or against wall) (rest 1:00) WOD: 30 Rounds for time 20 DUs (30 singles) 4 Burpee over bar
