WOD & Updates

170621 Wednesday

June 20, 2017
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in WOD
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Last Class and Farewell Potluck Saturday June 24 – 930am


Front Squat
20 minutes to find a heavy single

With a Partner

Isabel + Grace + Diane
One person works at a time
15 minute time cap


Refinery

Before class – 15 min total
Muscle Snatch – HS
Muscle Clean – HS

After class
GHD sit ups – 30-50 rep

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170620 Tuesday

June 19, 2017
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in WOD
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Last Class and Farewell Potluck Saturday June 24 – 930am


Push Jerk
20 minutes to find a heavy single

“Nancy”
Five rounds for time of:
400 meter run
95 pound overhead squat, 15 reps


Refinery

Before class
snatch balance – HS

After class
Strict muscle up transition practice

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170619 Monday

June 18, 2017
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in WOD
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Last Class and Farewell Potluck Saturday June 24 – 930am


Back Squat
20 minutes to find a heavy single

AMRAP 10

10 Overhead Reverse Step Lunges

5 chest to bar pull ups

 


Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
Hip Extensions – 25 reps

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170614 Wednesday

June 13, 2017
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in WOD
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Front Squat
Heavy 3

20 Min EMOM
Min 1: Row 250/200
Min 2: 10 Front Squats 135/95
Min 3: 12 Box Step Up
Min 4: 12 Burpees


Refinery

Before class
high hang clean – heavy triple

After class
bar muscle up practice

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170609 Friday

June 8, 2017
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in WOD
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thruster
3-2-1-1-1-1-1

200 dumbbell thrusters for time
do 3 burpees each, every time you pass off the weight


Refinery

Before class
tall clean heavy single

After class
bar muscle up practice

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