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Workout of the Day - Friday, February 16

Warmup

3 rounds

Squat

Handstand

Push-up

Box jump

Jump rope

 

WOD

Every 2 minutes complete the following for a total of 8 rounds:

4 clean and jerks

1 rope climb

 

Post fastest time to comments.

Nick had really good form at the 4:30 session.

Workout of the Day - Thursday, February 15

Warmup

2 rounds

Squat

Knees to elbows

Push-up

Jump rope

Box jump

 

WOD

Front squat 10-10-10-10-10 reps

 

Compare to 2/20/2015

Post loads to comments.

Sabal was on point with his technique today. Instead of going super heavy, he stayed a tad on the light side and took lest rest in between to challenge his position.

Workout of the Day - Tuesday, February 13

Warmup

3 rounds

Pistol

Handstand

Ring row

Jump rope

Hollow rock

 

WOD

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

 

Compare to 1/12/2017

Post rounds completed to comments.

Jacob was emphasizing a stable shoulder position on his overhead lunges today and was able to keep consistent form through the entire workout.

Workout of the Day - Monday, February 12

Warmup

3 rounds

Jump rope

Hollow rock

Dip

Squat

Handstand

 

WOD

"T" - modified

5 rounds for time of:

:20 jump rope

10 hang squat clean thrusters

15 kettlebell swings

 

Post time to comments.

Izzy had her best workout today in her short career at the Champions Club. Form on cleans was spot-on.

Workout of the Day - Sunday, February 11

Warmup

Jump rope

Squat

Kb swing

 

WOD

2 5-minute rounds of:

3 deadlifts

7 dumbbell push press 

*partner up and alternate rounds with a partner

 

Post both round totals to comments.

Josh took a little spill during handstand practice, but came back and had a good workout.