1. Hang Clean 3×5 BUILD to heavy load, rest 2-3 minutes between sets. 2. Halting Clean Deadlift 3×5 @ 85-90%, 3s pause at the hang position. Rest 2-3 minutes between sets. 3. Tempo Front Squat 3×5 BUILD to heavy load @ 21X1, rest 3-4 minutes between sets. Post WOD (Optional) Active Recovery Work 1. 15-20…
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1. Performance: Handstand Walks-10 minute play. Maneuver around objects. OR Fitness: Handstand Walks/Holds-10 minute practice. 2. 7 Minute AMRAP: 250m Row 5 Shoulder-to-Overhead (185/125) **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign up sheet in the lobby. -Saturday, October 21st @ 8am: Handstand Push…
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1. Skill: Movement Prep 2. 20 Minute AMRAP: 5 Deadlifts (275/185) 10 Toes-to-Bar 15 Burpee Box Jumps (24/20″) **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign up sheet in the lobby. -Saturday, October 21st @ 8am: Handstand Push Up Clinic w/ Coach Candice. Details…
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1. Performance: Weighted Strict Ring Dip 3×5 BUILD to heavy load, rest 2-3 minutes between sets. OR Fitness: Weighted Strict Ring Dip 3×1.1.1.1.1. BUILD to heavy load, rest 2-3 minutes between sets. 2. Every 2 minutes for 7 sets (14 minute clock):* Run 300m Max Rep Thruster (165/115) *Your score is your total number of…
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