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  • 02OCT
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    Lunch Lady

    Lunch Lady

    Meet at the Whiteboard 10 Minutes after class begins.   WOD: “Lunch Lady” 2:00 Minutes at each Exercise. AMRAP each except for the Run. 2 Rounds – 400m Run – Hang Power Cleans (135/95) – Box Jumps (30/24) – Burpees – Stationary Front Rack Barbell Lunges (135/95) Score = Total Reps Scale Run distance if

  • 01OCT
    46 Comments
    “Ticking Time Bomb”

    “Ticking Time Bomb”

    Strength: Jerk (Push or Split) Build to a Heavy Single   WOD: “Ticking Time Bomb” On the Minute x 12 Minutes. Minute 1: 7 Jerks (60% of above) Minute 2: 45 sec Hollow Hold Minute 3: AMRAP Muscle-ups or Strict Pull-ups (no bands) or Ring Rows   No Bands today for Pull-ups! Unassisted Pull-ups or

  • 30SEP
    51 Comments
    Chula

    Chula

    Meet at the Whiteboard 10 minutes after class begins.   WOD: “Chula” 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 200 Meter Run after each set.   Post WOD: Gymnastics Skills Work with your Coach and get Inverted. Handstand Hold, Handstand Push-ups, Handstand Hold for Time. If unable to get inverted… progression with feet elevated on box.  

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