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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 January 6

PARTNER WOD: In Pairs 0:00-10:00 – 250m row – amrap Burpees *switch every 250m 1min rest 11:00-21:00 – 200m run – amrap KB swings *switch…

2018 January 5

GYMNASTIC STRENGTH: Handstand Progressions 5rds – 20sec wall handstand – 10 arch to hollow – 5 & 5 weighted PVC pass thrus METCON: 4rds –…

2018 January 4

STRENGTH: 10min to establish a heavy-ish snatch complex as below – 1 muscle snatch – 1 power snatch – 1 squat snatch METCON: 5rds –…

2018 January 3

GYMNASTIC STRENGTH: Hollow Body Progressions 5rds – 30sec hollow body hold – 10 glute bridges METCON: 12min AMRAP – 15 DB Cleans – 15 box…

2018 January 2

METCON: 20min EMOM – odd 10 Overhead Squats – even 10 Pull-Ups

2017 December 22

TEAM WOD: In a team of 3 Rd1 – 200 wall balls – 150 T2B – 100 Power Cleans Rd2 – 150 wall balls –…

2017 December 21

Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of strict chin-ups Rest 30 seconds 30 seconds…

2017 December 20

STRENGTH Clean & Jerk Practice METCON 1 minute of power cleans 1 minute of push jerks 2 minutes of power cleans 2 minutes of push…

2017 December 19

STRENGTH Pistol Progressions METCON 4rds – 1min Row/bike – 1min alt Pistols – 1min box jumps

2018 January 6

PARTNER WOD: In Pairs 0:00-10:00 – 250m row – amrap Burpees *switch every 250m 1min rest 11:00-21:00 – 200m run – amrap KB swings *switch…

2018 January 5

GYMNASTIC STRENGTH: Handstand Progressions 5rds – 20sec wall handstand – 10 arch to hollow – 5 & 5 weighted PVC pass thrus METCON: 4rds –…

2018 January 4

STRENGTH: 10min to establish a heavy-ish snatch complex as below – 1 muscle snatch – 1 power snatch – 1 squat snatch METCON: 5rds –…

2018 January 3

GYMNASTIC STRENGTH: Hollow Body Progressions 5rds – 30sec hollow body hold – 10 glute bridges METCON: 12min AMRAP – 15 DB Cleans – 15 box…

2018 January 2

METCON: 20min EMOM – odd 10 Overhead Squats – even 10 Pull-Ups

2017 December 22

TEAM WOD: In a team of 3 Rd1 – 200 wall balls – 150 T2B – 100 Power Cleans Rd2 – 150 wall balls –…

2017 December 21

Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of strict chin-ups Rest 30 seconds 30 seconds…

2017 December 20

STRENGTH Clean & Jerk Practice METCON 1 minute of power cleans 1 minute of push jerks 2 minutes of power cleans 2 minutes of push…

2017 December 19

STRENGTH Pistol Progressions METCON 4rds – 1min Row/bike – 1min alt Pistols – 1min box jumps
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