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  • 04SEP
    0 Comments
    Nancy

    Nancy

    Strength: Overhead Squats Build to a heavy set of 3 reps   Extra: If time remaining prior to the WOD, work on Snatch Balance.  2 Reps at a time.   WOD: “Nancy” 5 Rounds 400m run 15 OHS (95/65)   Time cap = 22 min   Extra: 7 sets of 8 C2B Pull-ups 1 minute

  • 03SEP
    29 Comments
    U-Pick

    U-Pick

    Team Row: With a Partner, Row 2400m.  Switch every 300m.   #tbt to September 5th, 2012…  WOD: “U-Pick” AMRAP 20 minutes of: Lunges Pushups Pullups Ring Dips Squats Abmat Situps   Athlete can choose any number of the above exercises and any number of reps. Choose 1, 2, 3…or all 6 movements. You create your own combination and

  • 02SEP
    24 Comments
    Bergeron Beep Test

    Bergeron Beep Test

    All regular classes have been cancelled for Labour Day, September 7th.   Strength: Front Squat 3-3-3-3-3 (across 70%)   WOD: “Bergeron Beep Test” EMOTM for as long as possible… 7 Thrusters (75/55) 7 Pull-ups 7 Burpees   Target is 7+ Rounds. Running penalty if Target is not reached… 6 Rds = 400m | 5 Rds = 800m | 4

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