(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

Month

November 2012
Back SquatUsing your 90%, add 10#, then hit:5@75% – 3@85% – 1+@95% WODMuscle ups/Dips x 5fBox Jumps x 15Med Ball Sit ups x 205 Rounds
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DeadliftUsing your 90%, add 10#, then hit:5@75% – 3@85% – 1+@95% WODThrusters x 12T2B x 9200 meter run with med ball7 roundsRx weights for Thrusters are 75/55
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“Incredible Hulk”Deadlift x 5Hang Power Clean x 5Front Squat x 5Push Press x 5Back Squat x 5AMRAP 20 minutes(Rx weights 115/70)
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OHPUsing 90% of your 1RM (+ 5#), hit5@75% – 3@85% -1+@95% WODKB Swings x 10Wall Ball x 10Pull ups x 105 rounds Efficiency tips for the kipping pull up:
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Front SquatUsing 90% of your 1RM, add 10# and then hit:3@70% – 3@80% – 3+@90% WOD“Tabata”SquatsPush upsSit upsJumping lunges 20 seconds of work, 10 seconds of rest, 8 rounds. We will alternate, moving down the list of movements.
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We will run a full schedule today, will be closed tomorrow (Thanksgiving Day) and will have Open Gym only (very light coaching available) from 3-5 on Friday. Here is a special Thanksgiving Day WOD for y’all…. Gobble gobble goo, gobble gobble giggle…at least it’s a WOD with rest in the middle!(Title by- Coach Josh Day)...
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“Volkswagon”21-15-9Bench Press (Body Weight)Pull ups
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DeadliftUsing 90% of your 1RM, add 10#s, then hit:3@70% Р3@80%  Р3+@90% WODKB Swings x 60Russian Twists x 50Snatches x 40 (20/arm)Goblet Squats x 30Windmills x 20TGU x 10 Cashout: H2H (hand to hand) x 50and200 meter suitcase carry
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Power Cleans5 x 3 WODThrusters x 5Sumo DL High Pull x 5Amrap 15 minutes
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Strength work Back SquatStart the first set at 50-60% of your max. Work through each rep scheme  increasing weight with each set. 25-20-15-10-5
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