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20141229 MONDAY
Please remember the schedule is slightly different for Mon + Tues this week, and there will be one Team WOD on NYE (Wednesday) Raincityathletics.ca/schedule
Today’s WOD WARMUP (15) Squat Prep 2-3 Rounds 10x Goblet Squats 10x Banded Good morning 10x OHS 10x Samson Dynamic Stretch During QOD
STRENGTH (15) 15 Minutes to build to a 3 Rep Max Back Squat Back Squat From the rack, hip crease below…
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20141217 WEDNESDAY
Today’s WOD WARMUP (15) 10x Tall KB Swing 10x Dislocate + OHS 10x YTW 10x Wall Angel
Hip & Shoulder prep during QOD
STRENGTH (20) 7 minutes tech and warmup 8 min E75s 1x Clean 3x Jerks (any style) Goal is to hit ~75%+ by round 5
WOD (20) 3 Rounds 1 Minute Max reps (track total of each)
Squat Cleans (135/95) Hand Release Pushups KB Swings (24/16) Abmat Situps
Rest
*may start anywhere as…
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SFCW Sat. 5/24/14
Happy Friday night/Saturday morning! :) Just to rub it in a bit, right now I am vacationing in Hilton Head, SC right now, enjoying a few much needed REST DAYS! You guys are all taking rest days, right?! ;)
The Single Leg Deadlift: Keep your leg straight while reaching for the floor! The work is on the way back up…squeeze the glute and hamstring! Keep your abs in tight so you don’t pull on your…
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What a WOD tonight!! 33 cal row 33 DU (66 singles) 33 hand release push ups 33 DU (66 singles) 33 banded pull ups 33 DU (66 singles) 33 wall balls 8lb 33 DU (66 singles) 17:02 Plus an extra 30 goblet squats with 18lb kettle bell Strength was back squat 8 reps at 65lbs 8 reps at 70lbs 6 reps at 75lbs 6 reps at 80lbs
3/27 WOD
Today was fun and I did better than I expected!
AMRAP in 20 minutes:
400m Run 15 Hand Release Push Ups 15 Box Jumps 20inches
4 full rounds and 275 meters of the next run
Crossfit WOD! "Open WOD 11.2"
Workout:
15 MIN AMRAP: 9 x Deadlift (155/100) 12 x Hand Release Push Up 15 x Box Jump (24/20)
2-2-14 // Met-Con
#Split Jerk
135 x 10
185 x 8
205 x 6
225 x 4
245 x 2
#Box Jumps - 30" box
BW x 20
BW x 15
BW x 10
BW x 5
4min AMRAP
2 Rnds + 12 HRPU & 5 Ball Slams
12 HRPU
12 Ball Slams x 40#
12 Decline Situps
Hand Release Push Ups
Lets hope I don't have to scale them today. I would love to only scale the c2b pull ups. :::fingers crossed::::
