Thursday 1/23/2014

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Warm Up

Coach Led Agilities (Down and Back on Turf)

WOD

“Partner Rowing/Burpees”

Partner 1: Row 3000m

Partner 2: Perform Burpees until 3000m is complete.

Then switch and complete again.  Score is total time for both partners to Row.

Cash Out

Team Med Ball Ring

Wednesday 1/22/2014

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Warm Up

  • 30 Squats
  • 20 Roll Backs
  • 30 PVC OHS

Turkish Get Up Clinic

WOD

4 rounds for time:

  • 4 Turkish Get Ups (Right arm; AHAP)
  • 4 Turkish Get Ups (Left arm; AHAP)
  • 4 Rope Climbs (15′)
  • 4 Pistol Squats (Right Leg; not alternating)
  • 4 Pistol Squats (Left Leg; not alternating)

Cash Out

“Rowling”

Friday 1/17/2014

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Warm Up

4 min.

  • :15 jumping squats
  • :15 lunges
  • :15 jumping jacks
  • :15 push ups

WOD

5 Rounds for Time:

  • 10 Cleans (any style – 65% of 1RM)
  • 200 ft. Shuttle Run

*Turf strip at CF927 is 50ft down.  So, two trips down and back is 200ft.  Touch the ground at each end.  

Cool Down

Coach Led Foam Rolling/Mobility

Thursday 1/16/2014

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Warm Up

3 Rounds

  • 10 Push Ups
  • 10 Squats
  • 10 Mountain Climbers
  • 10 Jumping Jacks

WOD

Tabatas

  • Push Ups
  • Squats
  • Sit ups
  • Row (for calories)

*Rest 2 min. between Tabata intervals.

Cash Out

Gymnastics Testing

Max Effort Pull Ups

*Complete 1 round of max effort pull ups.  Scale as needed, but note the scale option so that you will know how you improved the next time we test this.  For ME pull ups, once you come off of the bar, your max effort is complete.  You can rest by hanging on the bar, but once you come off the bar, you’re done.