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Friday 141226

25
Dec

Friday 141226

Schedule Reminder: We will be operating under Holiday Hours today.  Meaning there are 2 class times available: 8:30 and 9:45 am.  In addition we normally adhere to District 12 School Closure when the weather and roads get bad.  Please stay posted to the website and our Facebook page.  If there are any class or time changes we will post them ASAP. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Mr. Anderson”In Teams of 2 Perform the Following for Time:

  • 30 Deadlift
  • Run 400 Meters
  • 30 Back Squat
  • Run 400 Meters
  • 30 Bench Press
  • Run 400 Meters
  • 60 Wall Balls
  • Run 400 Meters
  • 30 Bench Press
  • Run 400 Meters
  • 30 Back Squat
  • Run 400 Meters
  • 30 Deadlift
  • Overhead Walking Lunge 150 Feet

Given the weather situation we’re obviously going to modify the 400m runs.  Coaches choice as to what the appropriate sub will be.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Mr. Anderson”

In Teams of 2 Perform the Following for Time:

  • 30 Deadlift 275/185
  • Run 400 Meters
  • 30 Back Squat 225/155
  • Run 400 Meters
  • 30 Bench Press 185/125
  • Run 400 Meters
  • 60 Wall Balls
  • Run 400 Meters
  • 30 Bench Press 185/125
  • Run 400 Meters
  • 30 Back Squat 225/155
  • Run 400 Meters
  • 30 Deadlift 275/185
  • Overhead Walking Lunge 200 Feet

Given the weather situation we’re obviously going to modify the 400m runs.  Coaches choice as to what the appropriate sub will be.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Mr. Anderson”In Teams of 2 Perform the Following for Time:

  • 40 Deadlift 275/185
  • Run 400 Meters
  • 40 Back Squat 225/155
  • Run 400 Meters
  • 40 Bench Press 185/125
  • Run 400 Meters
  • 60 Wall Balls
  • Run 400 Meters
  • 40 Bench Press 185/125
  • Run 400 Meters
  • 40 Back Squat 225/155
  • Run 400 Meters
  • 40 Deadlift 275/185
  • Overhead Walking Lunge 200 Feet

Given the weather situation we’re obviously going to modify the 400m runs.  Coaches choice as to what the appropriate sub will be.

Additional:
  • 10 Minutes Mobility

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