Month: December 2019

12/31/19

TUESDAY Strength: A1: Weighted Step Ups 4×8 Each Leg A2: BB Bent over Rows 4×8 Partner WOD: 25 min AMRAP 20 Shoulder to OH (135/95) 30 Box jump Overs (24/20) 20 Squat Cleans 30 TTB Post: V-ups 4×20

12/30/19

MONDAY Strength: A1:Bandwalking A2:Banded Upright Rows 4×25 Hero WOD: “Jenny” AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run **U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an …
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12/28/19

SATURDAY Community WOD 35 min AMRAP 1 Mile Run 25 Box Jumps 50 Sit Ups 75 Burpees

12/27/19

FRIDAY **Normal schedule Strength: Strict Press 4×8 WOD: 15 min AMRAP 7 Cleans (135/95) 7 Shoulder to OH 40 Double Unders Post: Plank 1x3minute

11/26/19

THURSDAY Strength: **9am and 5pm ONLY Strength: Deadlifts 10-8-5-5-3-3 WOD: 3 Rounds 800M Run 20 Pull Ups 20 Push Ups 20 Air Squats Post: Heel Touches 3×50


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