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September 29, 2019

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Saturday Cinco de Mayo at 2pm is our “2018 The Open Bar B Que”.

April 29, 2018

 

Monday.  

Go over proper warm up, deadlift technique and Work up to if not more than Wod weight.

B)for time. 14 min time cap
1000m run (deadens and back)
30 deadlift 225/155, 135/95
50 Lateral burpee over bar.



Tuesday
B)go over proper warm up, mobility, technique and work up to a heavy or just over wod weight in prep for the wod to come.  

 

C)teams of 2 one works one rests/receivers. For time. 

“Karen” 

150 wall balls 20/14

“Grace”

30 clean and jerks 135/95

Cash out....

1 mile run as a team. 

 

Wednesday 

B)Work on proper warm up, prep, mobility, technique and working up to wod weight. 

Or a heavy. 

 

C)amrap 20

21 sit ups

18 jumping lunges

15/12 cal row

Donut shop front rack kb carry 53/35

9 hang power snatches 115/75

 

Thursday 

B)Work up to wod weight etc. 

 

C)2 rounds for time. 

400m run

25 push press 95/65

400m

25 KBSwings (Russian 53/35)

400m

25 sit ups 

400m

25 toes to bar 

400m

25 air squats. 

 

Friday 

B) Box squats 

5x3

 

C)3 rounds 

50 double unders (150 singles)

21 burpees 

 

Saturday 

Max out Saturday 

 

C)cinco de mayo hero wod

“The Angry Mexican”

Teams of 2 amrap 20

5 Box jumps 30/24

5 hand stand push ups

5 power clean 135/95

5 R. Arm kb thrusters 53/35

5 L. Arm kb thrusters 

 

 

 

 

 

 

 

 

 

 

 

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