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Monday July 11, 2016

Posted on Jul 10, 2016 | 0 comments

Strength:

Bench Press

3-3-3-3-3-3

Bent Over Row

8-8-8-8-8-8

WOD:

Flight Simulator – Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50

then back down

*10 min time cap

*If you do not have Double Unders then…

10 Min AMRAP

50 Jump Ropes (unbroken)

200M Run

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Friday July 8, 2016

Posted on Jul 7, 2016 | 0 comments

Skill/Strength:

EMOM – 10 Min

Min 1: Strict Pull Ups

Min 2: Strict Handstand Push Ups

*Choose a # of strict HSPU & Pull ups that will be a challenge for you but can be completed each min.

WOD:

5 Rounds

10 DB Hang Clean 50/35#

100′ DB Overhead Carry

10 Chest to Bar Pull Ups

100″ DB Overhead Carry

 

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Thursday July 7, 2016

Posted on Jul 6, 2016 | 0 comments

Strength:

Overhead Squat

3-3-2-2-1-1

WOD:

3 Rounds

10 OHS 135#/95#

30 Burpees

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Wednesday July 6, 2016

Posted on Jul 5, 2016 | 0 comments

We hope everyone was able to find their groove after the holiday weekend. A few people even Pr’ed their clean and jerk so it proves a weekend full of fun and family is what the body needs every once in a while. Today is definitely going to test that work capacity so make sure you come in ready to grind!! Short and sweet post today for you. Don’t worry a looooooong post about MACROS is coming this week so be on the look out

have fun

WOD:

Tabata Fun

- One full tabata round for each movement

Kettlebell Swing 70#/53#

DB Push Press 40#/25#

Box Jumps 24″/20″

DB Step Up 40#/25#

Rest 60 sec between each movement

Then

Rest 5 Min

1 Mile Run

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Tuesday July 5, 2016

Posted on Jul 4, 2016 | 0 comments

Strength:

Clean & Jerk

1-1-1-1-1-1

WOD:

27-18-9

Hang Power Clean #135/#95

Handstand Push Ups

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Monday July 4, 2016

Posted on Jul 3, 2016 | 0 comments

Flag.001

 

Class Time 9AM!

HERO WOD “SCHMALLS”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

IN GYM NEWS: don’t forget about our BBQ held  tomorrow! It’s 14200 N. Curry Ave in Lodi. Thank you janice and Emmy for opening up your home!! Can’t wait to see everyone there

 

WOD:

Buy In – 800 m Run

Then,

2 Rounds

50 Burpees

40 Pull ups

30 1 Legged squats

20 Kettlebell Swings 53#/35#

10 Handstand Push Ups

Then,

Buy Out – 800 m Run

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