Wednesday, Oct. 21, 2020

Skill

practice muscle ups (strict pull ups)

practice rope climbs (gloves ONLY)


WOD

15-12-9-6-3-6-9-12-15 of:

Thrusters (55/75)

Deficit Push ups (45’s)

Ring Rows


BOOTY/AB CAMP

30 Curtsy Lunges

30 1-leg squats (help if necessary)

60 Bicycles

60 Alt. Knees to Elbows

60 Dying Bugs

60 Jack Knives

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Thursday, Feb. 25, 2021

Skill. Front Squats 2x6, 2x4(2x), 3x2 WOD 6 Rounds 30 Double Unders (50 singles) 8 Power Cleans (95/135) 12 Dumbell snatches (35/50) 16 Mountain Climbers 24 min cap ABS 75 Vertical scissors 75 Dying

Wednesday, Feb. 24, 2021

Skill 4x6 Pendlay rows 3x8 Bentover rows WOD 27 mins of :30/:30’s 9 Rounds Power Snatches (65/95) Burpees Ring Push ups Abs 3 rounds of 50 Flutters 50 plank hold knee ups 50 Jack knives

TUESDAY 2/23/21

THE 9:00 class is a go!!! CLASS IS AT 9:00 this morning!!!

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