Friday 10.21.16

Coach G will be shooting some clips for some promo videos for OSA during Mondays 4:30pm class! Feel free to come  get in the videos!   WOD: “CroshPhitOsha” 5 Rounds for Time 8 c2B Pull Ups 12 Thrusters -3 Burpees OTM- LEVEL 3 – 95/65 LEVEL 2 – 65/45 LEVEL 1 – DBs (if front […]

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Thursday 10.20.16

REVIEW: Squat Snatches OLY: Snatches a. Snatch Deadlifts 4×3@110% 1RM Snatch b. EMOM x 10 2 Squat Snatch@increase every 2 sets -start at 70%-

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Wednesday 10.19.16

REVIEW: Push Press STRENGTH: Push Press w/s – 5@80%, 10@65%, 15@50% CORE: “SPK” 3 RFQ 40 Flutterkicks 30 Russian Twists 20 GHDSU

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Tuesday 10.18.16

TABATA TUESDAY: 8 rounds, 20s on/10s off Pikes over barbell REVIEW: Power Clean WOD: “Strong Bones” For Quality 5-4-3-2-1 Power Cleans@70% (FORM!) 100m Sled Pull after each set@heavy -Goal is cleans unbroken-

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Monday 10.17.16

WOD: “Whambulance” 0:00-8:00 For Time 40 Calorie Row 30 Box Jumps 20 HSPU/30 H.R. Push Ups 8:00-10:00 REST 10:00-18:00 AMRAP 50 Medball Cleans 400m Run … remaining time max plank 18:00-20:00 REST 20:00-28:00 AMRAP 20 DB S.T.O. (shoulder to overhead) 15 Burpees 10 American KBS

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