Rest Day / Skills Day / Make up a WOD Day
We will be having our Olympic Lifting Skills day today. These skill training days are so beneficial to everyone who wants to become faster, more flexible and stronger in your normal WOD’s.
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JOSHIE
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
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LINDA
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
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HAPPY THANKSGIVING
There will be ONE workout on today at 9am. This will be a free day so bring all family and friends. It will be a team workout. Maybe a framer walk or flurpee. You will have to come down and see.
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
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Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
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For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
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