WOD

Thursday 20170525

WU:
3:00 Jump Rope (Light)
10 Ring Dips
15 Sit Ups
15 Russian KB Swings
10 Box Jumps
WOD: (modified from CrossFit Amelia Island)
Complete in order 1,2,3 then 3,2,1,
for time:
1. 50 Pull Ups
2. 50 KB Swings
3. 50 Double Unders

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Firestarter.
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Tuesday 20170524

WU
Run 1 mile
Burgener WU x 3

WOD
AMRAP 20 min
5 shoulder press
5 rack lunges L/R
15 American KB swings

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Monday 20170522

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Here we go. Essential Gear only.
1/2 mile warm up
Warm Up.
10 back extensions or supermans
3 rounds

WOD
Max Deadlifts
Deadlift - 225lb
Max Reps - 10 minutes.
post reps achieved.
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Saturday 20170520

3 rounds
Row 300 meters
25 pushups
20 Power Snatches
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Friday 20170519

Nancy
5 Rounds
15 Overhead Squats
400 Meter Run
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Thursday 2017051

Front Squat
5-5-5-5-5
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Tuesday 20170516

AGOQ#3
21-15-09
Shoulder to Overhead
Chest to Bar Pullups
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Monday 20170515

AGOQ #2
25 Toes to Bar
50 Double Under
15, 13,11,19,07 Squat Clean Ladder
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