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WODs & News

9
Jun

Monday June 10th 2019

CompWod:

800-meter run buy in

“DT”

5 rounds of

12 Deadlifts 155/105/85lbs

9 hang power cleans 155/105/85lbs

6 push jerks 155/105/85lbs

800-meter run cash out

Regular classes:

Strict press 5×5 work at 75% of 1rm

For time:

800-meter run

25 Cal Bike

800-meter row

6
Jun

Friday June 7th 2019

15 min EMOM Rotate between

Min 1: 7 Bench press 135/95/65

Min 2: 7 DB Thrusters 50/35/25lbs in each hand

Min 3: 50 Double Unders

4
Jun

Wednesday June 5th 2019

Thank you to Jen and EJ for putting on an amazing Olympic Lifting Clinic this past weekend at our gym!

5×5 Front Squat pick a weight and stay at it for all sets. Ideally 75% of 1RM

2 rounds for time

15 Dumbbell power snatches 50/35/20lbs per arm

15 Cal bike

3
Jun

Tuesday June 4th 2019

Skill muscle ups. Ring and Bar

10 min AMRAP

10 hand release pushups

10 overhead walking plate lunges total not per leg 45/25/15lbs

10 AB Mat sit-ups

10 Push Press 95/65/45lbs