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WOD 26/1/15

Warm-up
4min row 4min 1min plank
30sec side plank
4min ankle mobility

Basic Strength
Front Squat (7 – 5 – 3 – 7 – 5 – 3) 27 more words

Workout Of The Day /WOD/

150129

Strength
EMOM 10
Power Clean x2
Then
Deadlift @75%xAMRAP
Post weights and reps

WOD
21-15-9-7-5
Thrusters 95/55
KB Swings(Rus) 55/35
Barbell Alternating Lunges 95/55
For time… 10 more words

WOD

January 29, 2015

A) 2 minute row
10 minutes of mobility of your choice
Scap Recovery

B) 10 minutes of practice on a freestanding Handstand.

D) 3 rounds for times:
1 km row
(Rest 1:1)

WOD

WoW - Trapping

After the mail and leather working revelation last week I was busy out in the back of the garrison trying to trap some clefthoof. I spent quite a while laying the traps and working the beasts into them. 148 more words

WoW

Thursday the 29th

I.

BENCH PRESS

10 @ 40%

10 @ 50%

10 @ 60%

08 @ 70%

06 @ 80%

II.

PARTNER WOD

AMRAP (40)

One person works other holds plank… 10 more words

CrossFit

Gymnastiness

View Public Whiteboard

Skills:

Wall Walk to Handstand 3x30s
Parallette Push-Ups 5×5
L-Sit 5x10s
Straddle L-Sit 5x10s

WOD

Thursday, January 29, 2015 WOD

521 Industrial Drive, Suite H
Livingston, CA 95334
(209) 417-2870

“OBSTACLES can’t stop you,
PROBLEMS can’t stop you,
most of all,
OTHER PEOPLE can’t stop you.
41 more words

WOD