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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

07/13/2014

Mobility / Dynamic Warm-up 2 Minutes "OHS Ass 2 Grass" 3x 10 Burpee Box Jumps 3x10 St. Leg Situps Skill/Strength 12 Minutes find max Strict Press WOD: 4 Rounds for Time 21 Burpees 15 Shoulder to Overhead (95/65) 9 T2B ...

07/11/2014

Mobility / Dynamic Warm-up 400M Run 2x20 Jumping Air Squats 2x20 Mountain Climbers Skill/Strength 12 Minutes find max power clean WOD: 12 Minute Cap 10 ROUNDS 10 WallBalls (20/14) 5 Power Cleans (135/95)...

07/10/2014

Mobility / Dynamic Warm-up 400M Run 200M Backwards Run Skill/Strength Review Snatch Technique Advanced: Work on 1RM Power Snatch WOD: 10 Minute AMRAP (Clock starts AFTER Cash in) CASH IN: 400 M Run 10 Push Ups 15 St. Leg Sit Ups 20 Lunges CASH OUT: 400 M Run ...

07/08/2014

Mobility / Dynamic Warm-up 1 Minute Plank 2 x 10 Jumping Split Squats 2 x10 Dips 2 x10 Wall Balls 1 Min. Plank Skill/Strength 12 Minute EMOM 1 Squat Clean + 1 Hang Clean WOD: 20 Minute AMRAP 20x Back Squats (95/65) 20x HR Push Ups 20x Box Jumps (24/20) REST 1 Min. BEGINNER: 12 MINUTE AMRAP INTERMEDIATE 15...

07/01/2014

Mobility / Dynamic Warm-up Foam Roll Lower Back 2x20 SDHP 2x20 Lunges 2 Minute Plank Skill/Strength 15 Minutes Find 3RM DeadLift (Touch and Go) WOD: 21-15-9 For Time Deadlift (185/135) Ring Dips V-UPS ...

06/30/2014

Mobility / Dynamic Warm-up 2 Rounds 400 M Run 25 Air Squats Skill/Strength Find a pull up scale that works for you 12 Mins Find 1 RM Front Squat WOD: 15 Minute AMRAP (As Many Rounds as Possible) "CRAZY 8'S" 8 Front Squats (95/65) 8 Push Press (95/65) 8 Burpees 8 Pull Ups ...

06/27/2014

Mobility / Dynamic Warm-up TRAPS!! 50 Wall Balls 1 Minute Hollow Hold Skill/Strength 5 Minutes Work on Handstand Hold 1 LH Power Clean+ 1 HH Power Clean Work to Heavy WOD: 15 Minute AMRAP (As Many Rounds as Possible) 15 HH Power Cleans (95/65) 15 KB Snatch (53/35) 15 KB Swing (53/35) 15 WallBalls (20/14)...

06/26/2014

Mobility / Dynamic Warm-up Lacrosse Ball Smash 2 x 20 Air Squats 2 x 20 Squat Thrusts 2x20 Push Ups Skill/Strength Kipping! WOD: BENCHMARK "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats ...