01/13/2015 |
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This week, focus on block starts, the first 4 steps out of the blocks, explosiveness and drive with hurdles and plyometrics. Learning how to attack the ground. |
1h 30m 00s Performed as RX |
01/10/2015 |
|
Stairs
Twice Through of:
Every Step Runs x 4
Every Step One-legged Jumps x 4
Every Other Step Runs x 4
Every Other Step One -legged Jumps x 4
Every Step Jumps x 4
Every Other Step Jumps x 4
Every 3rd Step Jumps x 4
|
045m 00s Performed as RX |
01/09/2015 |
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With a continuously running clock complete 8 lunges every minute.
From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85
Continue adding 20lbs every 5 minutes for as long as you are able.
Each class will continue until the last person fails. When you fail rest 2 min and go back 2 sets of weights then start the 5 reps again but do not add weight.
Made it to 18 Minutes (135#)
20 min. Total |
060m 00s Performed as RX |
01/08/2015 |
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Strides
4x50m
Flying Sprints
3x50m
Block Starts
3x50m
Weightlifting
Front Squats 3-3-2-1
154-198-209-220 |
2h 0m 00s Performed as RX |
01/07/2015 |
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WOD
7 Push Press 95#
5 DL 95#
3 Burpee
20DU
12 minute AMRAP
7 Rds |
1h 15m 00s Performed as RX |