Sansa Stark 5/2/20

Author: Jon DreaverOn: May 04Categories: Uncategorized No Comments

Sansa Stark 5/2/20

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Warm-up 2 Rounds: 10M Samson Stretch 10M Froggers 10M Table Top Crawl 10M Duck Walk 2 Rounds: 10M Burpee Broad Jump 10M Ostrich Walk 10 Jumping Lunges Strength Sprints 4qty 100M Sprints (roughly 1 telephone pole distance) Metcon 2 Rounds for time: 40...

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WOD Nov 14, 2019 “Wall Madness”

Author: Jon DreaverOn: Nov 13Categories: WOD No Comments

WOD Nov 14, 2019 “Wall Madness”

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Metcon 4 Rounds for time: 25 Wallballs RX(20/14) Scaled(14/10) 4 Wall Walks 25 Kettlebell Swings RX(44/35) Scaled(35/20) 10 Strict Pull Ups

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WOD Nov 13th, 2019 “Jumping Beans”

Author: Jon DreaverOn: Nov 13Categories: WOD No Comments

WOD Nov 13th, 2019 “Jumping Beans”

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Metcon Teams of 2 complete 50 Deadlifts RX(225/145) Scaled(155/105) -then- 3 Rounds 25 synchro Kb Snatches RX(53/35) Scaled(35/20) 25 synchro OH Lunges 25 synchro KB Thrusters 100m plate run relay x 3 each *P1 runs 100m with plate, then P2 runs. repeat...

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WOD 8-20-2019 Tuesday

Author: IsabelleOn: Aug 19Categories: WOD No Comments

WOD 8-20-2019 Tuesday

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1 Tabata Round: 20sec On 10sec OFF 1) Assault bike x 4 tabata rounds 2) Plyo chest pass x 4 tabata rounds 3) Double Sumo kb deadlifts (70/53) x 4 tabata rounds 4) Candlesticks x 4 tabata rounds Repeat sequence

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WOD 8-15-2019 Thursday

Author: IsabelleOn: Aug 14Categories: WOD No Comments

WOD 8-15-2019 Thursday

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3 Rounds Run 800m 1:1 Work:Rest 3 Rounds Run 400m 1:1 Work:Rest 3 Rounds Run 200m 1:1 Work:Rest

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WOD 8-14-2019 Wednesday

Author: IsabelleOn: Aug 13Categories: WOD No Comments

WOD 8-14-2019 Wednesday

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Angie METCON For Time: 100 pullups 100 pushups 100 situps 100 air squats

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WOD 8-13-2019 Tuesday

Author: IsabelleOn: Aug 12Categories: Uncategorized No Comments

WOD 8-13-2019 Tuesday

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5 Rounds 1:00 AMRAP Cleans 95/65 1:00 AMRAP Slam Balls 1:00 AMRAP Box Jumps 24/20 1:00 Rest

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WOD 8-9-2019 Friday

Author: IsabelleOn: Aug 08Categories: WOD No Comments

WOD 8-9-2019 Friday

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4 Rounds Not For Time 4 Back Squats @ Body Weight 15 Push-ups 15 Ring Rows Rest 2:00 between rounds

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WOD 8-8-2019 Thursday

Author: IsabelleOn: Aug 07Categories: WOD No Comments

WOD 8-8-2019 Thursday

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The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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WOD 8-7-2019 Wednesday

Author: IsabelleOn: Aug 06Categories: WOD No Comments

WOD 8-7-2019 Wednesday

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Christine:   3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

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