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)

Friday 09.12.14

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Skills/Strength
7X2 Clean & Jerk (heavy but perfect)
WOD
DIANE Ladder
AMRAP 10min:
DL (L2 225/155, L1 185/135)
HSPU First set, do 1 DL + 1 HSPU, in the second set do 2 DL + 2 HSPU,
and so on until the 10min time cut off has been reached.

Thursday 09.11.14

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Nia keeping those elbows in on her hand release push-ups.

Skills/Strength
Skill: 10 mins to find your 3RM Wt. Strict Pull-up
WOD
3 Rounds
20 Hang Power Clean (L2 135/95, L1 95/65)
10 Dips
20 HR Push-ups
Skill/Strength/Mobility
4x10 Partner Dynamic Ball sit ups

Wednesday 09.10.14

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In the end we only regret the chances we didn’t take.

Skills/Strength
10min Handstand work:
1) Headstand
2) Chest to wall hand stand practice
3) Shoulder touches
4) Freestanding hand stands
WOD
1000m Run
40 T2B
750m Run
30 C2B Pull up
500m Run
20 Skin the Cat
250m Run
10 Turkish Get Up Alt (L2 70/53, L1 53/35)