WOD

WOD Tuesday 10/31/17

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WOD Tuesday 10/31/17 ** The LAST CLASS on Halloween will be Noon Class. CSA will be closed for the evening. Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters, 95/65 lbs

Power Hour

Power Hour 10/30/17

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Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3 at 90% 1RM Rest as needed between sets. * Remember to add 10 lbs to your max- THEN calculate 90%- THEN calculate working percentages! Warm Up; 3×5 working up to weight Asst: Squat 3×8 @ 70% 3×8 reverse hypers 3×8 […]

WOD

WOD Monday 10/30/17

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Strength: 4×4 Strict Press Wod: 5 Cycles of: On a 3 minute clock- Run 200m 10 Lateral box jump overs (24/20) MAX Alt. DB Snatch in remaining time ** Rest 3 minutes between rounds