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Our Newest Coaching Intern…We Start em young.

Thursday 6am, 745, 9am, Noon QuickFit, 530, 630pm

WOD: For Time:*

50-40-30-20-10

Air Squats

5-4-3-2-1

Power Clean 185/125

*50/5, 40/4…etc.

Saturday Partner WOD-830 @ VB Middle School Track

Please Use MINDBODY.  The Number of Athletes will dictate the WOD.

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Saturday 830 Partner WOD/930-1100 Open Gym

WOD: Partner Filthy Fifty*

50 Box Jumps 24/20

50 Pullups

50 KBS 70/55

5o Step Walking Lunge w/KB 70/55

50 T2B

50 S2OH 95/65

50 Supermans

50 Wall ball Shots 20/14

50 Burpees

50 Double Unders

*One athlete working at a time alternating movements after no more than 10 reps

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Thursday 6am, 745, 9am, Noon QuickFit, 530, 630pm

WOD: For Time:*

5-4-3-2-1 Muscle Ups**

25-20-15-10-5 Situps

25-25-25-25-25 Double Unders

*5 MU, 25 SU, 25 DUs, 4 MU, 20 SU, 25 DUs

**Scale for MUs is 2 C2B/Pullups/Ring Rows & Ring Dips per MU i.e. (5 x 2/2, 4 x 2/2, etc)

 

 

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Wednesday 6am, 745, 9am, PILATES 10AM, 12-1 (OG), 530, 630pm

WOD: Holleyman*

30 RFT:

5 Wallball Shots 20/14

3 HSPU

1 Power Clean AHAP**

*35 minute time cap

**Recommended 185/125~225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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Tuesday 6am, 745, 9am, Noon QuickFit, 530, 630pm

Skill Work: Pistols

WOD: For Time*

21-15-9 RKBS 70/55

15-12-9 Burpee Box Overs 24/20

Athlete will alternate between movements i.e. 21 KBS/15 BBOs/15 KBS/12 BBOs….