Entries by Brian

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Wednesday March 8th

Warm Up banded pull aparts banded oh press mtn climbers x20   WOD 4 rounds: 9min cap 15 stoh 15burpee over bar (rx unbroken stoh)   Skill 0-4mins: tabatta hollow 5-9mins: tabatta arch 10-15mins: 1-5 kipping swing(scale back to active hollow hang)  

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Tuesday March 7th

Warm Up Tabatta(2 x20sec) bike burpees pvc cleans   WOD 20min AMRAP 1 hang power clean(scale up to power clean from floor) 3 push up(scale up to hspu) 5 wallball   Skill e2mom x 14mins(6sets + team talk) set 1-3: db/kb front squat x 10 reps(focus on front rack stability with awkward object) team talk…

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Monday March 6th

Warm Up 10 air squats 10 lunges 10 pull aparts 5 burpees   WOD In a team of 3 Complete 300 cal row 150 cal bike   Movement(in wod room)  e3mom x 15mins 20 db/kb bench + Sit ups 10-20

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Thursday 2nd of March

Warm Up 5min amrap 10 squats 10 sit ups 10 push ups 5 burpees   WOD 3 x 500m row rest 5mins between efforts you have 2:30 to complete your 500m goal is to get the fastest three times possible   Gymnastics  0-4mins: hs kick ups 5-9mins: hs hold against wall 10-15mins: headstands with a…

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Wednesday March 1st

Warm Up Sally Up into pvc mobility   WOD 21-15-9 c2b/jumping c2b(dont rip your hands!) box jump kb swing (10min cap)   Barbell cycling  3 x tall squat snatch(up to hang snatch) e2mom x 12mins  

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Tuesday February 28th

Warm Up banded: 20 pass throughs 20 press 20 pull aparts 10 lunges   WOD 11min AMRAP 11 burpees 11 push ups(hspu) 11 right arm lunges 11 left arm lunges oh-fr rack-farmers   Movement Front squats x 5 e2mom x 12mins

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Monday February 27th

Warm Up Tabatta Jump jacks and air squats Coach led lunge complex   WOD 30 wallballs 100 doubles 30 wallballs 100 doubles rx unbroken wb scale doubles 50/high singles   Gymnastics 15min emom: Min 1: 30 sec arch hold Min 2: 5 hollow pull back Min 3: 5 kipping swing