Hero Wod Saturday

Saturday, August 22, 2015 “Rankel” 20 Minute AMRAP: 6 Deadlifts (225,155)(185,135)(135,95)(95,95) 7 Burpee pull ups (6″ reach)(7 Burpees, 7 jumping pullups) 10 Kettlebell Swings (53,35)(44,26)(26,18) 200 Meter run It has been a while...

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Olympic Friday

Friday, August 21, 2015 10 rounds- Every 2 minutes, complete: 1 Clean Pull + 1 Clean + 1 Jerk (work up to a max) Then, 2 rounds: 1 Minute max rep clean and jerk (135,95)(115,75)(95,65)(55,35) 1 Minute rest 1 Minute max rep clean and jerk...

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Prep

Thursday, August 20, 2015 Active Recovery Day: Mobility Work on a Skill For a “back off” week this has been a rough one!  Let’s spend some time today actively recovering to get ready for Friday and Saturday.  Each class will be...

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Wednesday 150819

Wednesday, August 19, 2015 Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets. Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps. Then, 4 Rounds for reps: 1 Minute Row (calories) 1 Minute Overhead Squats...

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Threshold

Tuesday, August 18, 2015 10 rounds – Every 2 minutes, complete: 3 Position Snatch (high hang, above the knee, floor)-Build up to a max Then, 5 Rounds: Run 200 Meters 10 Thrusters (155,105)(115,75)(75,55)(55,35) 60 Seconds rest *Goal is to push...

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Return

Monday, August 17, 2015 Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets. Front Squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps. Then, For Time: 75 Double Unders(100 singles) 50 Air Squats 25 Push Press (95,65)(75,55)(55,35)(35,15) 800 Meter...

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Team Balls to the Wall

Saturday, August 15, 2015 “Team Balls to the Wall” In Teams of two complete: 1600 Meter Run with a medicine ball (20,14)(14,10)(10,6) 12 Rounds: 15 Wall balls, 5 weighted pullups, w/medball between feet or legs( with the exception of...

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