Monthly Archives: March 2012

Sunday, April 1, 2012

Open gym: noon-2

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Saturday, March 31, 2012

Teams of 2 (1 working 1 holding for reps to count) (alternate as needed) 50 ring dips (partner holds chin over the bar) 500m row (partner holds bar at top of deadlift) (185/135) 50 Push Ups (Partner hold Plank) 500m … Continue reading

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Friday, March 30, 2012

Mobility: Deadlift prep Deadlift 5-5-5 “Blalock Death March” 200m Farmer’s carry (53/35) 50m Walking lunges 100m Farmer’s carry 100m Walking lunges 50m Farmer’s carry 200m Walking lunges After Party: 50 AbMat sit-ps

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Thursday, March 29, 2012

Mobility: Landing mechanics Skill – 10:00 for max distance broad jump & max height vertical jump “Didjeridu” For Time: 20 Kb swings (70#/53#) 1 Rope ascent (scale=ring/rope stand up) 20 Pistols (10 each leg) (no alternating) 1 Rope ascent 20 … Continue reading

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Wednesday, March 28, 2012

Mobilitay: Running, psoas, calves and hips Stamina: 1200m run for Time (compare to 2/20) “Catalina Wine Mixer” 14:00 AMRAP 10 Plate G2OH (45#/35#) 8 Plate russian twists 6 Plate squats (chest hold, not OH) 50m OH plate carry (yellow pole … Continue reading

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Tuesday, March 27, 2012

Mobilitay: Elbow pain “Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats Scale = ½ reps AP: 200m farmer’s carry (53#/35#)

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Monday, March 26, 2012

Mobilitay: Overhead squat Strength: Overhead Squat 5-3-1 “On my level” 15-10-5 Db hang squat clean (40#/25#) 5-10-15 Toes through rings Cash Out: 5 Wall Climbs AP: 15 Sledge swings each side

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Sunday, March 25, 2012

Open Gym: 10-2 Next week, Open Gym will return to regular hours (Noon-2)!

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Saturday, March 24, 2012

2 person teams: AMRAP in 18:00  400m barbell carry (135#/95#) buy in, then: Partner 1 = timer – 50m lunge steps Partner 2 = man makers (40#/25#) Score = man makers 1000 HERO Wod: “Danny” 20:00 AMRAP 30 Box jumps … Continue reading

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Friday, March 23, 2012

Mobility:Hips and psoas Strength: sumo deadlifts 3 x 3 MetCon: “Ice Cream Paint Job” 5 rft: 8 ring dips 16 wall shots (20#/14#) 24 med ball sit ups 100m sprint Ap: 10 max distance slam ball toss

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