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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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It’s time for “the open”. 19.1 event this Friday 430-til the last person wods.

February 17, 2019

 

 

 

Monday/Presidents day  

B)snatch complex (work to a heavy)

1 Hang power snatch

1 power snatch 

 

C)hero wod 

“Randy”

75 snatches for time (any) 75/55

 

Tuesday 

B)”wet floor”

Teams of 2 (1 works at a time)

Amrap 20

-75 wall balls 20/14

-60 sit ups

-45/35 cal row (first come first serve if not available run 600m)

-30 box jump overs 24/20

 

Bootcamp/Tuesday 

“Dum dum” 

3x 

200m farmer carry 50/35(dbs)

20 DB push press 

200m front rack carry

20 DB Deadlifts

 

Wednesday 

B)front squat

18 min to get to a heavy single 

 

C)21-15-9 (10 min cap)

Front squats. 135/95, (95/65) 

kB swings 70/53 (American) (44/26) 

Burpees over bar. 

 

Bootcamp/Wednesday 

“20 something”

Amrap 20

30 single arm KB OH squats 35/18

(15 each arm)

30 box jumps

30 v-Ups

30/21 cal row 

 

Thursday 

Skill day/Open Prep and De’load

 

Pull ups (variations), toes to bar, muscle ups)  Muscle up seminar review. 

 

B)”the benchmark” 12min cap

500m row

40 squats 

30 sit ups 

20 HR push ups

10 pull ups

 

Bootcamp/Thursday 

Same as CF

 

Friday 

“19.1”

TBD

 

Event starts at 430pm-til last person goes. 

Must make an appearance/do the wod at the event to get your team participation points. Normal class schedule outside of event. 

 

Performance points will still count as long as wod is done by mid Saturday at the box with a judge. 

 

Saturday 

“19.1”

Regular schedule. 

 

Sunday 

9-10am open gym 

10am Olympic weightlifting. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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