12-30

In teams of 2 or 3 25 min amrap 20 thrusters 115/75 20 box jumps 20 kb swings 53/35 30 thrusters 95/65 30 box jumps 30 kb swings 53/35 40 thrusters 75/45 40 box jumps 40 kb swings 53/35 50 thrusters 45/35 In the remaining time as many cals as...

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12-29

Friday Work the following complex for 15 minutes 1 full snatch + 1 hang snatch WOD From the main site On a 12-minute clock, 4 rounds of: 1 minute of 1.5-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges

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Jonathan Ward

Happy Birthday, Jonathan!!  You are celebrating a birthday – 0ops, I mean burpee-day.  So, let’s have a “Death by Burpees” WOD.  Best wishes for a great day and even better year. Anniversary:  February 1, 2015 Birthday: ...

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12-28

Thursday Push / Pull 5 max effort super sets of: HSPU Pull-ups If you are efficient in these movements then do them strict, rest as needed after each set of pull-ups WOD Jon Ward’s birthday gift to CFO “Death by burpees” Minute 1 – 1 burpee...

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12-27

Wednesday Work this complex for 15 minutes Clean+hang clean+jerk WOD From the main site Set a clock for 12 minutes and, with a 135/95lb. barbell, complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of...

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“Red Nosed Reindeer”

Work up to a heavy set of:  3 Position Clean + Jerks Position 1 = Mid Thigh Position 2 = Below Knee Position 3 = Floor *jerk after each clean WOD “Red Nosed Reindeer” For Time 25 Rower calories 25 Up downs (aka burpees) 25 Double unders 25...

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
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