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September 29, 2019

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

March 3, 2019

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Last but Not least 19.5 will be this Friday night. First heat at 430pm. Last heat is when the last person goes.

March 17, 2019

Monday 

A)Overhead Squat

14 min to build to a heavy single. 

 

B)”pins n needles”

amrap 14

5 OH squats 135/95, (95/65)

10 pistols

15 deadlifts 

 

Bootcamp/Monday

B)deadlift
E2MOM 5
4-4-4-4-4

C)3x
20 Alternate DB Snatches 50/35
300m run
40 ab Mat sit ups 

 

Tuesday 

Team of 3, one works, two rest/recover. 

30 min cap

150m med ball run relay style 14/10 (each does run

50 pull ups 

75 thrusters 75/55

150m med ball run/relay

40 chest to bar pull ups 

60 thruster 95/65

150m med ball relay/run

30 pull ups 

45 thrusters 115/80

150m med ball run 

20 chest to bar 

30 thrusters 135/95

150m relay 

10 pull ups 

15 thrusters 155/105

 

Bootcamp/Tuesday 

B)push press

E2MOM 5

3-3-3-3-3

 

C)”Jacqueline”

1K row

50 wall balls 20/14

30 toes to bar.  

 

Wednesday 

B)March Bday wod

3x

300m run

3 rope climbs

30 ab May sit ups

3 birthday burpees every minute on the minute until wod completed, unless on run. 

 

C)remainder of class time to do

backsquats
4-4-4-4-4 

 

Bootcamp/Wednesday 

B)front squats
E2MOM 5x
3-3-3-3-3

C)Karen G’s bday wod
48 Hang squat cleans 135/95, (95/65)
(3 birthday burpees Every minute on the minute starting with minute 2 until all 48 are done. Karen Galang born on 3/2 and 48 years young😊) 

 

Thursday 

B)Ben Bergeron’s “goat day”

Athletes Pick 2 skills that you want to work on that may show up in the open. Use the coaches advice.  Keep reps in the 1-5 range. Low rep, low volume skill work preparing for the unknown/the open. Suggestions are but not limited to. -pistols, burpee box jump overs, OH squats, thrusters, Front squats, dumbbell movements, ring muscle ups, chest to bar, double unders, 

 

C)EMOM 20

Min 1 (movement A)

Min 2 (movement B)

       3 (movement A) etc. 

 

Bootcamp/same as CF

 

Friday 

19.5

 

Saturday 

19.5

 

 

 

 

 

 

 

 

 

 

 

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