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WOD WEEK 06/25/2018

Monday July 2, 2018

Weightlifting

Front Squat (1 rep test day!)

5 reps at 75%
3 reps at 85%
1 rep at 100% (try for a new max)

Metcon

 (AMRAP - Reps)

Every 6min x 3 Rounds:
400m Run
500m Row
Max Thrusters 95/65

increase load every round 

score is reps of thrusters

*Round 2 is 115/75
*Round 3 is 135/95

RX+ is:
135/95
155/105
175/115

Tuesday July 3, 2018

Metcon

 (Weightlifting)

Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Snatches (Climbing) work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

Metcon

 (AMRAP - Reps)3 Rounds:
1min. Max effort  Russian KB Swings 70/53
1min. Max effort  Toes-To-Bar
1min. Max effort  Sit-Ups (Feet anchored on KB)
1min. Rest

******score total reps

Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

*go heavy on the KB, go for it.
 
Wednesday July 4, 2018

9am class only . 

 
Thursday June 28, 2018




Friday July 6, 2018

Tackle your favorite Board WOD

Come join our Friday Team WOD with coach Neil. 



Saturday July 7, 2018


Sunday June 24, 2018

Coach Doug will have the original SS ready at 9:30



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