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Life changing fitness

WOD - Tuesday May 1st, 2018

4/30/2018

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Picture
Pressing Strength
20:00 EMOM
1:00 Complete 10 reps of DB/KB Press at last weeks weight
1:30 Rest
1:00  12 Bent over DB/KB Row at same weight as press each arm
1:30 Rest
Spotlight on:
Core engagement during the negative
Metcon:
12:00 Amrap
3 Rope Climbs
6 Box Jumps (40/30)
9 DB Shoulder to Overhead (65/40)
 

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WOD - Monday April 30th

4/29/2018

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Picture
Leg Strength
20:00 EMOM
1:00 Complete 8 Reps each leg Front Rack Box Step Up @ 95% of max weight  
1:30 Rest
1:00  8 DB/KB High Pull each arm @ 5# heavier than you have been using
1:30 Rest
Spotlight on:
 “Breathing to maintain core integrity” 
 Keeping your hips square
Metcon:
8:00 AMRAP
12 D-Ball Squat Cleans (50/30)
6 C2B Pull ups
#MobilityMonday
12:00 Mobility

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WOD - Friday April 27th, 2018

4/26/2018

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Picture
Bi-linear
24:00 EMOM
1:00 Complete 10 Reps DB/KB OH Lunge each arm @ 90 % of 2 weeks ago
2:00 Rest
1:00  2 Reps Push Jerk
2:00 Rest
 Spotlight on:
 Speed Under Bar
MetCon:
9:00 AMRAP
12/10 Cal Assault Bike
6 Jerks (185/135)
3 Ring Muscle Ups
 
 

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WOD - Thursday April 26th, 2018

4/25/2018

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Picture
HAPPY BIRTHDAY KAREN!
18:00 AMRAP
400m Run
26 - Power Cleans (95/65)
19 - Push Press (95/65)
69 - Push Ups


P.S. If it's your birthday and you'd like a specific WOD, feel free to contact Coach Steve

​#TherapeuticThursday
12:00 Mobility

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WOD - Wednesday April 25th, 2018

4/24/2018

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Picture
Olympic Lifting
20:00 E2MOM
Snatch Deadlift + Snatch pull + Hang Squat Snatch + Squat Snatch Complex
3 sets @ 75%, 3 sets @ 80%
2 sets @ 85% & 2 sets @ 90% of max weight 2 weeks ago.
Metcon:
15:00 AMRAP
21 Cal Row
15 HSPU
9 Snatch 135/85
 

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WOD - Tuesday April 24th, 2018

4/23/2018

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Picture
Leg Strength
20:00 EMOM
1:00 Complete 8 Reps each leg Front Rack Box Step Up @ 90% of max weight  
1:30 Rest
1:00  12 DB/KB High Pull each arm 
1:30 Rest
Spotlight on:
Pushing through the box

 Metcon:
5 Rounds:
10 Back Squats (155/105)
10 Pull ups
 #MobilityMonday
12:00 Mobility


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WOD - Monday April 23rd, 2018

4/22/2018

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Picture
20:00 EMOM
1:00 Complete 8 reps of DB/KB Press at last 5# more than last weeks weight
1:30 Rest
1:00  10 Bent over DB/KB Row at same weight as press each arm
1:30 Rest
 
​Spotlight on:
 Where are your thumbs at?

Metcon:
5 Rounds:
6 Bench Press, 225/155
12 Double KB Russian KBS, (55/35)

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WOD - Friday - April 20th, 2018

4/19/2018

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Picture
24:00 EMOM
1:00 Complete 10 Reps DB/KB OH Lunge each arm @ 80% of last weeks weight
2:00 Rest
1:00  2 Reps Split Jerk
2:00 Rest
 
Spotlight on:
 Active shoulders

MetCon:
30-20-10
DB Lunge Thrusters (35/20)
TTB
 

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WOD - Thursday April 19th, 2018

4/18/2018

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Picture
Spotlight on:
 “Light Feet”
 
Metcon
30:00 AMRAP
400m run
200m D-Ball Carry(100/75)
1:00 Max Cal Assault Bike
 
Score is Cal's on Bike
 
#TherapeuticThursday
12:00 Mobility

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WOD - Wednesday April 18th, 2018

4/17/2018

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Picture
Olympic Lifting
20:00 E2MOM
Deadlift + Clean pull + Hang Squat Clean + Squat Clean Complex
3 sets @ 75%, 3 sets @ 80%
2 sets @ 85% & 2 sets @ 90% of max weight 2 weeks ago.
 
Spotlight on:
Speed under the bar

Metcon:
5 - 2:00 Rounds:
7 Front Squats (185/125)
7 Box Jumps (36/30)
Max Cal Row
 
Rest 2:00 between Rounds
 


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