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Wednesday Jan. 20, 2021;

We have Zolpic weightlifting at 4

Skill

Bent over Rows 2x8, 2x6, 2x4

Pendlay Rows 3x8


WOD

5 Rounds

8 Push Presses (75/115)

16 Push ups

24 Double Unders (48 singles)

32 Dying Bugs

Then,

40 KB Swings (just once, 35/53)


ABS

3 Rounds of:

2 mins Bicycles

2 mins Horizontal Scissors

2 mins Hollow Rocks


Cardio

24 mins ;30 on/:30 off (any machine)




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Friday April 19,2024

WORKOUT 3 from Age Qualifiers For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs, 15 feet 1 round: 10 chest-to-wall handstand push-ups 20 mu

Thurs. April 18, 2024

Todays workout is #1 of the Age Qualifier!!! Skill Thrusters 3x8 WOD 4 Rounds of 1 min Power Snatches (65/95) 1 min Row (cals) 1 min Dble dumbell box Step-ups (2x35/50) 1 min Rest Xtra core/abs 3 Roun

Wed. April 17, 2024

Happy bday to coach Tyler, 34 years young - NEXT YEAR HE WILL B A MASTER ATHLETE!!! Quarterfinals/ageQualifiers - TUNE IN 3:00pm Skill 30 GHD’s Assault Bike 12/10 cals max effort with 2 mins rest 4x.

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