WOD & Updates

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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170606 Tuesday

June 5, 2017
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in WOD
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Push Press
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

AMRAP 10 with a partner
30 dumbbell push press
30 chest to bar pull up
100 double unders


Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

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170605 Monday

June 4, 2017
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in WOD
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back squat
20 reps. one set
try to go heavier than last time

3 rounds for time with a partner
50 dumbbell squat cleans
20 burpees
2 x 200m farmer carry relay


Refinery

Before class
snatch balance no dip heavy single

After class
Hip Extensions – 25 reps

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170602 Friday

June 1, 2017
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in WOD
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deadlift
10 minutes to find a 3RM

3 rounds for time
3 pause deadlifts (5 sec at top)
6 burpees over the bar
9 toes to bar


Refinery

Before class
muscle snatch heavy single

After class
Hip Extensions – 25 reps

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170531 Wednesday

May 30, 2017
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in WOD
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front squat
10 minutes to find a 3RM
then do 3 sets of 3 at 90% of today’s 3RM

as many unbroken rounds of the following complex in 10 minutes

using one barbell loaded at 155/115
3 hang power clean
3 shoulder to overhead
3 front squat


Refinery

Before class
muscle clean heavy single

After class
GHD sit ups – 30-50 reps

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