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Category: WOD

Sunday 5/30/21

TODAY’S SCHEDULE 8:30am – 10:30 am  KidsFit 8:30am – OPEN GYM 9:30am  – OPEN GYM 10:30am – OPEN GYM 11:30am – YOGA MONDAY MEMORIAL DAY SCHEDULE 8am – Functional Fitness with Coach Alia 9am – Functional Fitness with Coach Ozzie 10am – Functional Fitness with Coach Ozzie


Thursday 5/27/21

OLYMPIC LIFTING A) HPS + Snatch PJ + snatch balance; 1+1+1; every :90 build gradually with technique weight in 5 sets B) 2 position HPS (High hang/MT) + snatch; every :90; open at last load from (A) and build to best in 6 sets, then  Hang snatch + snatch; 1+1; every :90; build to best …
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12/2/17

Focus of Today’s Foundations: Deadlift KBS Overhead Squat Strength: TTB: 3xAMRAP (ME) Conditioning: FT (Test) 50 Wall balls (20/14) 50 Pull-ups 50 Burpee box jumps (24/20) (18 min cap)


WOD #3 – Date of the WOD

Murph  Run 1 mile 100 pullups 200 pushups 300 airsquats Run 1 mile


WOD #2 – Date of the WOD

Grace 30 Clean & Jerks for time


WOD #1 – Date of the WOD

Fran 21 – 15 – 9 Thruster & Pullups


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