Wednesday, October 18

Workout of the Day

WOD 2/18/16 BW Tests, Snatches, and Squats

Test Pull ups to failure, Dips to failure, 1 minute of situps – record results 10-8-6-4-2 squats 10-8-6-4-2 snatches -put a round of lateral 1 legged squats between each set of snatches

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WOD 2/17/16 Bench/Clean 10-8-6-4 and Rest-Pause methods

10-8-6-4 Bench press w/ 10 band pulls each set 10-8-6-4 Power clean w/ 10 feet up push ups between each set 8 minutes for 2-3 rounds of: rest-pause bench with a set of DB hammer curls each set 8 minutes for 2-3 rounds of: rest-pause military press with a set of bent over fly’s between each set REST-PAUSE pick a …

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WOD 2/16/2016

15 minutes – cone and hurdle drills 20 minutes: 10-8-6-4-2 (50%-60%-70%-80%-90%) Deadlift, put 6 box jumps between each set 10-8-6-4-2 (50%-60%-70%-80%-90%) Squat, put 6 PVC Overhead Squat between each   MONDAY WAS A SNOWDAY – KIDS THAT CAME IN DID: 10×1 Bench press EMOM 5×10 Incline Bench – every two minutes for 10 minutes 10 MIN AMRAP – 10 pull …

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2/12/16 WOD – Filthy Fifty

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

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WOD 2/11/2015

Warmup lap, speed lap for time, speed lap for time 10 minutes: 12 incline db bench, pull ups to fail 10 minutes: kb hang clean then press right hand, HC then press left hand to 12 reps total, superset with 12 renegade rows  

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WOD 2/10/16

2 hour delay 1-2-5-6-7 periods 5 Front Squat and 10 GHSU – 8 minutes 5-4-3-2-1 Hex bar deadlift 4th period add: 15 minutes of med balls, plus rack pull deadlifts (sets of 5), and snatch 5-4-3-2-1 BASEBALL/WRESTLING footwork for warm ups 5 Over head squat and 10  GHBE snatches 5-4-3-2-1 Incline bench sets of 5 Power clean sets of 5 …

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WOD 2/9/2016

2 hour delay 5 minutes – dots and ladders 5 min amrap – 12 military press/12 Flat db bench 5 min amrap – 12 bent over rows / 12 sumo deadlift high pull 4th period: gymnastics, and “grip-off” game

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2/8/2016 WOD

Class: 5-4-3-2-1 Squat, 5-4-3-2-1 KB Clean and Squat Sets of 3 Deficit Deadlifts, sets of 5 weighted inverted rows super set with band rows BASEBALL 5-4-3-2-1 Push Press, 5-4-3-2-1 KB Hang clean and press sets of three box jump for height, sets of 5 weight pull ups superset with band pulls FINISHER 1: 135lbs cleans – 30 reps for time …

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WOD 2/4/16

Gymnastics 15 minutes 5-4-3-2-1 overhead squat 5-4-3-2-1 Clean and Press 4th period extra – dots and ladders

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WOD 2/3/2016

Class: 5-4-3-2-1 bench 5-4-3-2-1 push press 8minute amrap: 15 toes 2 bar, 15 military press, 15 incline curl/press 8minute amrap: 15 box jump, 16 alternating kettle-bell lunge and press   Baseball/wrestling Warm-up: :30 kb swing between each of the following- :30 high pull, :30 goblet lunge, :30 bottoms up right, :30 bottoms up left, 2 rounds   5-4-3-2-1 close grip …

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