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This Week's Training Outline!

03/19/2017

Posted On: 03/19/2017 by Christian Davila
Post Type: WOD

MONDAY

Front Squat - 3-2-1-2-3 Start at 75%

 

20 Min EMOM

Min1: 5 Ring Dips (performance 2 MU)

Min2: 6/6 KB snatch

Min3: 12 box jumps

Min4: 40 DU

 

TUESDAY

Power Clean - Build to Heavy TNG Triple in 10 Min

 

Competition

10 Min AMRAP 

-5 Hang power clean

-5 Burpees

-5 STOH 

-5 burpees
*(P: 62/42 F:52/35) needs to be unbroken

 

WENESDAY

Push Press - 4x10 @60% or more 

*Run 400m in between sets

 

100 Cal Bike with a partner!

 

THURSDAY

Rolling Championships!
*Do 1 burpee broad jump for every meter you are off.

 

4 Rounds: 

-10 shuttles

-10 ring rows

-10 sit ups

 

ROMWOD

 

FRIDAY

17.5 and FNL!

 

SATURDAY

TBD


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Who are you? Tell us a little about yourself, your family and your life…. I like long walks on the beach, candle lit dinners … oh wait...not that kind of profile... Well, my name is Chris Spotts and I work as a database administrator for a logistics company - that’s fancy talk for I work with computers and trains.  It’s not as glamourous as it sounds... if that sounds glamorous to you. (If it does, come... Continue Reading >>