5/9/2016 W.O.D.

Strength: Find 3 Rep Max Hang Clean MetCon: “Cindy” 20 Min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Core: 4 Min Tabata Alt Planks V-Ups

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5/6/2016 W.O.D.

“Summerville” Skill: 10-15 Minutes Personal MetCon: 800m Run 40 KB Swings (55/35) 40 Toes-2-Bars 800m Run 40 Toes-2-Bars 40 KB Swings 800m Run “Goose Creek” 400m Run 40 Back Squats 40 Over Head Squats 400m Run 40 Shoulder Press 40 Push Jerk 400m Run 40 Hang Clean 40 Hang Snatch 400m Run (All with an […]

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5/5/2016 W.O.D.

“Summerville” MetCon: 18 Min AMRAP Ascending Ladder each round 1,2,3,4… Power Clean Push Press Front Squats O.T.B. Burpees Mobility: 20 Minutes “Goose Creek” MetCon: 6 Rounds 10 Snatches (95/65) 10 Push-Ups 10 Toes-2-Bars Core: 30 Second Partner Leg Throwdowns (5 Min Total)

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4/4/2016 W.O.D.

“Summerville” Skill: 3 Sets of 5 Partner Glute Ham Raises MetCon: 7 Rounds 200m Run 30 Double Unders 10 Power Snatches (75/55) / (96/65) “Goose Creek” Strength: Deadlifts 5, 5, 3, 1, 1…Rep Max MetCon: 25-20-15-10-5 Burpee Box Jumps Strict Handstand Push-Ups Core: 100 Floor Wipers (95/65)

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5/3/2016 W.O.D.

“Summerville” MetCon: 24 Min E.M.O.M. 1.  5 Deadlifts @60% of 1 RM 2. 10 Box Jumps (24/20) 3. 15 HR Push-Ups Core: 4 Min Tabata Alt Hollow Rocks Planks “Goose Creek” Skill: Snatch (Hang, Squat, Power, Muscle) MetCon: 15 Min AMRAP 200m Run 5 Squat Cleans (135/95) Core: 4 Min Tabata Alt Flutter Kicks Bicycle […]

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5/2/2016 W.O.D.

“Summerville” Skill: High Hang Squat Cleans 3x3x3x3 MetCon: 2 Rounds 8 Station Tabata rest 2 Min 2 Rounds 8 Station Tabata Pull-Ups Lunges Toes-2-Bars Burpees Rope Climbs Sit-Ups Wallballs Double Unders “Goose Creek” MetCon: 400m Run 100 KB Swings (55/35) 80 Walking Lunges 60 Push Jerks (95/65) 40 Wallballs 20 Ring Dips 400m Run

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4/29/2016 W.O.D.

Skill: 10-15 Minutes Personal Skill Work MetCon: 4 Rounds 15 Box Jumps (24/20_ 10 Toes-2-Bars 5 Clusters (95/65) / (135/95)

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4/28/2016 W.O.D.

MetCon: 21-18-15-12-9-6-3 HR Push-Ups/ H.S.P.U.’s Clean & Jerks (95/65) / (115/75) 20 Minutes Mobility

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4/27/2016 W.O.D.

MetCon: 800m Run 200 Duoble Unders (3:1) 100 Air Squats 400m Run 100 Air Squats 200m Run 800m Core: Partner Wallball Toss Sit-Ups 200 Total

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4/26/2016 W.O.D.

Skill: Wall Walks, H.S.P.U’s, Handstand Holds, Handstand Walks MetCon: 4 Rounds 400m Run 25 Overhead Squats (95/65) / (115/75) Core: 4 Min Tabata Alt Planks Russian Twists

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