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Saturday 6.6.15 Competitor WOD
Rest Day
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6.5.15 Box Brief
Free Muscle Up Clinic Saturday 6.6.15 10:30am @ Main Line with the infamous Coach Brynsey!
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Friday 6.5.15 WOD
Working on that infamous Muscle Up? Join Coach Brynsey Saturday 5.6.15 10:30am at Main Line for a free muscle up clinic. Mobility 10min Splits Machine WOD “Wildwood” Complete 50 reps of each movement Burpees HR Push Ups Box Jumps (20,20) Elevated Ring Rows Russian KB Swings (70,55) **Partition reps and movements however you would like […]
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Friday 6.5.15 Competitor WOD
Mobility 10min Splits Machine Strength 3 Postion Squat Snatch (Build to a heavy single ) WOD “Wildwood” Complete 50 reps of each movement Burpees HR Push Ups Box Jumps (20,20) Elevated Ring Rows Russian KB Swings (70,55) **Partition reps and movements however you would like **Rx+ = Complete in order **No time cap Midline GHD Side […]
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Thursday 6.4.15 WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM – BTN Split Jerk ) WOD EMOM for 18min 1 Round of “Holleyman” 5 Wall Balls (20,14) 3 HSPU 1 Power Clean (225,135) **Score successful rounds **If you fail, rest as needed and return. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to […]
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Thursday 6.4.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
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Thursday 6.4.15 Competitor WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM – BTN Split Jerk ) WOD EMOM for 18min 1 Round of “Holleyman” 5 Wall Balls (20,14) 3 HSPU 1 Power Clean (225,135) **Score successful rounds **If you fail, rest as needed and return. Special Strength 3×12 DB Strict Press w/ hands internally rotated Special Strength 3×8 […]
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Thursday 6.4.15 Barbell Club
@CFML a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. b: Snatch Balance + OHS (3×2+1) Same weight as last week. b: Front Squat (3×3) 2 sec pause on rep 1. Same weight as last week. c2: Snatch Grip RDL (3×3) 3 sec down, 1 sec hold below knee, 3 sec up. Same weight as last week.
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6.3.15 Box Brief
Can’t Squat? Tell ’Em What They’ve Won! Fun Fact: Zero percent of men and women in assisted living can squat. It’s surely a negative way of looking at the situation, but sometimes we need to get whacked over the head. The good news? With a good squat, you can read the paragraph above and the […]
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Wednesday 6.3.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD Happy 29th Birthday David Burnett and 41st Birthday Patrick Reagan “The Thinker & The Stinker” 8min AMRAP 29 Back Squats (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP **Take […]
