Thursday 09.18.14

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Coach Patrick alternating dumbbell snatches.

Skills/Strength
3x5 Bulgarian Split Lunges (Each Leg)- work up to something heavy
WOD
4 Rounds
100m Suitcase Carry (50L/50R-Pick your own wt.)
10 Alt. DB Snatch (use same)
35 Air Squats

Wednesday 09.17.14

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Annie is one of the classic benchmark workouts. Make sure you record your time, because it will be doing it again.

Skills/Strength
Back Squats 4x3 work up to something heavy
WOD
ANNIE
50,40,30,20,10
DU
Abmat sit up
Skill/Strength/Mobility
Ball slams Ladder with Partner 1-10

Tuesday 09.16.14

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Partner single leg hip bridges

Skills/Strength
Power Snatch 4x3 at 50,60,70,80% 1RM
WOD
AMRAP 12min
5 Thrusters (L2 135/95, L1 115/75)
10 Burpees
Skill/Strength/Mobility
Then: 3x10 Partner single leg hip bridges (10 each leg)

Saturday 09.13.14

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Kelly Dumbell snatching it up!

WOD
With a partner complete 3 rounds for time.
Carrying dumbbells (50/35) around a 250m loop,
switching as needed.
Station 1: 40 DB snatches
Station 2: 40 renegade rows
Station 3: 40 wall balls (20/14)