WOD
Tuesday 101228
Snatch balance 1-1-1-1-1-1-1
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H.K working hard to open up that tight shoulder angle, keep those ribs locked.
Once again I am reminded...
Monday 101227
"Tabata This!"
Tabata rowRest 1:00 minuteTabata squatRest 1:00 minuteTabata pull-upRest 1:00 minuteTabata push-upRest 1:00 minuteTabata sit-up
The Tabata interval is 20 seconds of work followed by...
Sunday 101226
Max effort deadlift 1 - 1 - 1 - 1 - 1 - 1 - 1 reps
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Alex ripping some tele...
Thursday 101223
"Twelve Days of Christmas"
1 Snatch, 95#/65#
2 Pistols
3 Handstand push-ups
4 Burpees
5 Pull-ups
6 Wall ball shots, 20#/14#
7 Kettlebell swings, 24kg/16kg
8 Push-ups
9 Sumo deadlift high pulls, 24kg/16kg
10 Barbell lunges, 95#/65#
11...
Wednesday 101222
For time:21-15 and 9 rep rounds of:Left-arm Kettlebell snatch, 24kg (16kg)Right-arm Kettlebell snatch, 24kg (16kg)Pull-ups
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Anna, Alan, Leet, Kiley, Amanda, Matt,...
Monday 101220
Front Squat Medley
For max reps;Front Squat 185# (135#)Front Squat 135# (95#)Front Squat 95# (65#)
Rest as needed for full recovery between rounds, three to five...
Sunday 101219
For time:
65 Muscle snatches, 75# (55#)65 Snatch balances, 75# (55#)
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Holiday cheer continues!
Saturday 101218
"Jerry"
For time:Run 1 mileRow 2KRun 1 mile
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Oh my these pictures just keep getting better, Emmalee, Mamma Brown and Joylyn.
Friday 101217
As many rounds and reps as possible in ten minutes of:6 Squat clean, 55kg (30kg) 12 Pull-ups24 Double-unders
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Man that's a good...
Thursday 101216
Snatch 1 - 1 - 1
Clean & jerk 1 - 1 - 1
Warm up to a predetermined starting weight and lift for max load...