Workout of the Day

WEDNESDAY 110817

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

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Skill:
Shoulder roll

WOD:
Overhead squat:
3-3-3

And then:
AMRAP in 15 minutes:

14 med ball slams/
7 strict pullups

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Skill:
k2e/
Double unders

WOD:
5 rounds of:
As many reps as possible in 45 seconds followed by 15 seconds of rest of:

Double unders/
k2e’s/
30 inch box jumps/
Rest

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Skill:
Sprint starts

WOD:
200m sprints
6 efforts, 2 minutes rest between

Durability:
Handstand holds, max time x 3

GHD sit-ups
3×10

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Skill:
Kipping ring dip/
American kb swing

WOD:
Step ups, each side:
8-8-8

And then:
5 rounds for time of:
25 situps/
15 swings/
10 ring dips

Post loads and times to comments.

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Skill:
Deadlift odds and ends
Rowing efficiency

WOD:
Shoulder press:
3-3-3-3-3

“Christine”

3 rounds for time of:
500M row/
12 BW deadlifts/
21, 24″ box jumps

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Skill:
Front squat

“Gator”

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Post time to comments.

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

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Hoover ball!!!!
…depending on weather, if not, coaches choice!

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Skill:
Kipping pullup/butterfly pullup

WOD:
Weighted ring dip/ Ring dip negatives:
5-5-5-5

And then:

8 rounds for time
One arm dumbbell/kb thrusters, 5 reps/
200m sprint

Post loads and times to comments.

Check out the new class schedule!

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Skill:
Lateral shuffle
Toes 2 bar

WOD:
Turkish get up
Each side for max weight:
5-5-5-5

And then:

Perform 6 rounds of:
10 KB Swings – 2 Pood
15 Toes to Bar/Rings
5 yard Lateral shuffle, 10 touches

Post loads and time to comments.

New Species Dew Rags!

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