Author page: thorbeckes

Saturday, July 13th

Happy Birthday Briana! A) In teams of two, complete as many rounds as possible in 30 minutes of:“Dissecting Kelly”400 Meter Run30 Box Jumps (24″/20″)30 Wall Ball Shots (20/14 lbs) Fun little team WOD! Team members will alternate tasks, with only...

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Friday, July 12

A) Every 90 seconds, for 15 minutes (10 sets): Hang Squat Snatch x 1 rep Build to at least 1-rep at 85% of max, pause all the catches at least 2 seconds in the hole.  B) On the minute, for 12 minutes: Back Squat x 3 reps All weights at 50% of max...

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Wednesday, July 10th

A) Every 2 minutes, for 10 minutes, 5 sets:  Bench Press x 5 reps  Build to a tough set. Not necessarily a 5 rep max.  B. 15 minute AMRAP:10 pistols15 push press 75/55200-m runRx+115/75 PP and 35/20 weighted pistol. If you Rx+ one movement, you...

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Tuesday, July 9th

A) Every 2 1/2  minutes, for 6 sets: Back squat Set 1: 8@65%Set 2: 6@70%Set 3: 4@75%Set 4: 8@70%Set 5: 6@75%Set 6: 4@80% Wave loading today. You’re working up to something moderately heavy … backing off … then working up a bit heavier. Get tight...

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Monday, July 8th

A) 5 sets of:Alternating Reverse Lunge x 5 reps each side. rest 2 minutesBar taken from the rack. Build to a tough set.  B) “Rannie”50-40-30-20-10Double-undersSit-ups400-m run after each round A bit longer than the traditional Annie sprint...

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Friday, July 5th

A) 15 minutes, not for time50 single unders (alternate drill each round)8 Bench Press (slower down, faster up temp)Jog to alley and backMax rep strict chest to bar pull-up  This is more of a  recovery from the last four days. Get it going! Choose...

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Thursday, July 4th

Happy Birthday America!  Class Schedule: 7am, 8am, 9am class. 10am Open Gym A) “Dorie”In teams of two:20 minute AMRAP Buy In: 150 meter Partner Carry (each) Then, in time remaining… Partner A completes 1 round of:15 American...

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