Workout of the Day

Warm up:
shoulder pass throughs, 10/
squats, 10/
burpees,10/
ring rows, 10
x2

WOD:

Step ups:
8-8-8
rest 10 min and then:
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Rob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat). Post time to comments.

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Warm-up:
Turkish get up, 1 pood/
Samson stretch, 10 steps/
pullups, 10/
ring dips 10/
x2

WOD:

5 rounds for time of:

5 muscle ups/
10 tire flips/
15 hip extension

Post time to comments.

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Warm-up:
200m run, (focus on pose)/
burgener X2/
shoulder pass throughs, 10/
walking samson stretch, 20 steps

WOD:
Shoulder Press 5-5-5-5
Close grip bench press 8-8-8-8

4 rounds of 800m run, rest as needed between attempts.

Post loads and each 800m to comments.

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Warm-up:
200m row
Burgener x3

WOD:

Olympic Total

Snatch, 1
Clean and jerk, 1

post loads to comments.

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Happy Memorial Day!

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Warm-up:
Burgener x3
200m run/
10 pushups/
10 ballslams/
10 squats
x2

WOD:
“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.

Nancy Chavez and Coach Wheeler after the Oly Cert

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Warm-up:
3×20 GHD Sit Ups
3×20 GHD Back Extensions

WOD:
Bench Press:
3-3-3-3-3

Rest 10 minutes and then:

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right – 1 minute
Box Jumps 20″ – 1 minute
Sledge Hammer Strikes Left – 1 minute
Dumbbell Hang Clean 45 lbs – 1 minute

*Rest 1 minute between rounds
*Score total reps per round.
Post total score to comments.

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Warm-up:
100m run/
10 squats/
10 pistols/
10 situps/
10 hollow rocks/
10 pass througs/
10 dead hang pullups/
10 inch worms

WOD:

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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Warm up:
10 of each of the following:
inch worms/
pushups/
pigeon pistols/
squats/
stripper stretch walk/
pullups

WOD:
“Psychobear”
400m run/
50 thrusters, 95lbs/
50 deadlifts, 185lbs/
50 Chest to bar pullups/
50 burpees with lateral jump over parrallet/
800m run/
50 lunges/
50 kb swings, 1.5 pood/
50 knees to elbows/
50 anyway overhead from shoulder, 95lbs/
400m run

*please scale back dramatically for beginner/intermediate

Post time to comments.

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