Tuesday December 18, 2018

05
Sep

Saturday 9/5/15- WarmUp: coaches choice Skill: abs 2x: 20 hollow rocks | 20 back ex | 1 min plank WOD: 18min AMRAP 800m run 20 KB sdhp (2/1.5) 20 k2e 400m row 1970-01-01

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04
Sep

Friday 9/4/15- WarmUp: 3x: 20 sec air dyne sprint | 10 ring rows | 20 sec parallette hold Skill: push press 1×5@70% 2×2@90% 1×1@100% 2 min rest between sets Skill#2: push jerk @100% of push press 3×3 push jerks w/2min rest WOD: 4 rounds for time 20 hrpu 15 ghdsu 2 box jumps (24/20) 1970-01-01

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03
Sep

Thursday 9/3/15- WarmUp: coaches choice + mobility Skill: Hatch Cycle | Week #6 (30 min clock) Back squat: 1×4@75% 3×4@80% Front squat: 1×5@60% 1×5@65% 2×5@70% Wod: for time 20 deadlifts (205/135) 20 bar-hopping burpees 40 Ab-mat sit ups 1970-01-01

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