Blog2018-09-09T03:04:43+00:00

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061425

Partner "Stonewall" You Go I Go In Honor of the Stonewall Riots on 6-28-69 AMRAP 30 6 Squat Clean (135/95) 28 Double Unders 6 Shoulder to Overhead (135/95) 9 Pull-Ups

061325

STRENGTH A1 - Back Squat 8-8-5-5 A2 - Yates Row 4x12 B1 - Barbell RDL 4x8 B2 - Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives

061225

Core Strength A1 - Landmine Twist 3x20 (60/45) A2 - KB Suitcase March 3x30 Steps/Side (1x70/1x53) WOD AMRAP 17 50 Double Under 16 KB Front Rack Reverse Lunge (2x53/2x35) 12 Toes to Bar [...]

061125

Strength A1 Pause Floor Press 4x5* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD 4 Rounds for Time Run 800m 11 Burpee Pull-Ups 28 Minute Cap

061025

Strength A1 - Power Clean and Jerk 4-4-2-2 A2 - Thoracic Mobility 2x60s Butcher Block Stretch then 2x8 PVC/Light Bar Sotts Press WOD Grace Prep 5-6-7-8-9 Clean and Jerk (155/105) Rest 90s after each interval [...]

060925

Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand push-up A2 Max Effort Strict Chin-Up 4xME *scale to band [...]

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