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07/24/2014

Main - WOD


Classes today are 9:00am, Noon, and 4:30! Happy Pioneer Day!

Warm-up


800m run 20 arm circles each direction 10 good mornings 10 front squats w/bar 10 thrusters w/bar 10 TTB 1 min couch stretch each leg Once you have warmed up get your gear ready for The Seven.

Metcon


Womens RX weight is: 95 for thrusters 185 for deadlifts 53 for KBS

The Seven (Time)


7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups
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07/23/2014

Main - WOD


Warm-up


30 cal airdyne 2 rounds: 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raise 30 sec plank hold

Skill


15 mins to practice skills you struggle with. If you think you're awesome at everything, ask the trainer what you need to work on.

Metcon


Rest as needed between rounds to insure each round is a sprint. Keep all rounds within 2-3 seconds of each other.

Metcon (Time)


7X250m row sprints or 10X200m sprints
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07/22/2014

Main - WOD


Warm-up


2 rounds: 250m row 10 PVC pass thrus 10 PVC sotts press 10 leg swings each direction 10 lateral lunges 5 OHS w/bar 30 sec squat hold 10 drop satch w/bar

Weightlifting

Squat Snatch (Establish a 1RM snatch )

Metcon

Metcon (AMRAP - Reps)


2X3 min AMRAP 1:00 min rest in between 10 OHS 95/65 10 bar facing burpees rest 1:00 2X3 min AMRAP 1:00 min rest in between 5 power snatch 95/65 10 box jumps 24/20
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07/21/2014

Main - WOD


Warm-up


100 double unders 10 GHD sit-ups 10 GHD ext 10 GHD glute ham raises 5 inch worms with 1 push up 20 arm circles each direction 20 air squats 10 thrusters w/bar

Weightlifting


Each time you rack the bar complete 2 heavy weighted pull-ups

Bench Press (50 reps at 60% of 1RM )

Metcon

Metcon (Time)


100 thrusters 75/55 every minute on the minute complete 3 pull-ups at rep 50 complete 400m run
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SATURDAY, JULY 19

WARMUP

400m run or 500m row

3 rounds

10 wall balls

10 broad jumps

10 knees to elbows

30sec squat stretch

 

WOD

2 Rounds

1 minute max reps box jumps

1 minute max reps squats

1 minute max reps bear crawl (10 meters)

rest 2 minutes, then:

2 rounds

50 weighted step-ups

50 squats

50 meters bear crawl

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07/18/2014

Main - WOD


Warm-up


400m run 500m row then 2 rounds of: 10 push-ups 10 good mornings 10 GHD sit-ups 10 GHD back ext 30 sec L hang

Weightlifting

Deadlift (20 reps at 80% of 1RM)

Metcon


If you don't go 30/24 on the box, just try going a little higher than you normally do today.

Metcon (AMRAP - Reps)


7 min AMRAP 8 deadlifts 225/150 8 burpee box jumps 30/24
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07/17/2014

Main - WOD


Warm-up


50 jumping jacks 40 cal row 30 air squat 20 leg swings 10 good mornings 1 min couch stretch each leg

Weightlifting

Front Squat (Establish a 1RM front squat)

Metcon

Metcon (AMRAP - Reps)


4 min AMRAP: 10 front squats 135/95 10 bar facing burpees 1:00 rest 3 min AMRAP: wall balls 20/14 1:00 rest 4 min AMRAP: 10 front rack walking lunges 135/95 15 ab mat sit-ups
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07/16/2014

Main - WOD


Warm-up


30 cal airdyne 4 rounds of :15 seconds each: air squats burpees pull ups handstand hold

Skill


10 mins to practice 1-2 skills that you need to improve. At the end of 10 mins choose one skill to do 5 on the minute for 5 mins.

Metcon

Metcon (Time)


Skill chipper! 400m run or 500m row 3 muscle ups 5 rope climbs 10 chest to bar 15 pistols 20 HSPU 25 box jumps 24/20 30 toes to bar 35 burpees 40 double unders 400m run or 500m row
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07/15/2014

Main - WOD


Warm-up


30 jumping jacks 2 rounds: 10 GHD sit-ups 10 GHD-ext 10 GHD glute ham raises 200m jog

Weightlifting


Each time you rack the bar complete 3 weighted strict pull-ups

Shoulder Press (Strict press 25 reps at 75%)

Metcon


The thruster weight is as heavy as you can do 8 unbroken. Challenge yourself!

Metcon (Weight)


5 rounds: 8 thrusters 200m sprint rest 1:00
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07/14/2014

Main - WOD


Warm-up


100 double unders 10 pvc pass thrus 10 sotts press w/pvc 20 arm circles forward each arm 20 arm circles backward each arm :30 sec squat hold 10 OHS w/bar 10 snatch balance w/bar

Weightlifting

Heaving Snatch Balance (2 rep max heaving snatch balance)

Metcon

Metcon (Time)


3 rounds: 25 double unders 10 pistols 5 snatch 135/95
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