Monday November 11, 2019

Last day of the Open - let’s go! Let’s get into Roe Vanburen back to have a training tomorrow!!

skill

Tabata Dying Bugs

4x8 Pendlay Rows 70% WOD

10-1 Front Squats

1-10 Burpee Broad Jumps

*5 Toes to Bar after every round!

ROW

3x500’s (4,7,10 settings)

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Friday, March 5, 2021

The next 3 weeks will be “OPEN” Fridays! Let’s get signed up for Elation! WOD 4 Min AMRAP* 4 Power Snatches (65/95)* 4 Devil Dogs 2 min Rest 5 min AMRAP 5 Power Snatches (75/115) 4 Devil Dogs 2 min Re

Thursday, March 4, 2021

Skill Tabata vertical scissors Tabata Crunches w/ twist WOD 8 Rounds 8 Alt. OH Dumbell Lunges (4 ea. (35/50) 18 dubs 8 Toes to bar 18 Dubs 8 Jumping Lunges 8 pull ups **24 min time cap**

Wednesday, March 3, 2021

Skill 10 TTB 10 Hollow Rocks shoulder Press 4x6 WOD 15 min EMOM 4 Font Squats, 3 Rows, 2 Presses (65/95) Rest 2 mins Then 4 mins Max wall Walks

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