7-13

OHS10-8-6-4-2 WOD3 rds1 min pull-ups1 min burpees1 min OHS1 min restRX 95/65, Elite 135/95 Elite: bar muscle ups

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7-9

Take 20 minutes to work snatch technique, if you are feeling good you may choose to build to a heavy single WOD1000 m row30 OHS 95/65

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“Work it Wednesday”

Work it Wednesday6 min amrapAccumulate :30 Handstand hold10 shoulder to overhead 95/65Rest 2 min6 min amrapAccumulate :30 Squat hold15 Wallballs 20/14Rest 2 min6 min amrapAccumulate :30 plank20 med ball sit-ups 20/14*ball touches floor behind...

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7-7

Split jerk technique work Work for 20 minutes build to heavy single with great technique. WOD8 min:40 alt. kb hang snatch 53/35:20 rest:40 burpee to a 45lb plate:20 rest Elite: 70/53 kb hang snatch

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7-6

5×3 pause front squat*3 second pause in the bottomWOD400m run10 clusters 95/65400m run10 clusters 115/80400m run10 clusters 135/95Masters 75/55, 95/65, 115/80Elite 135/95, 155/105, 185/125

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“1776”

“1776”3 or 4 person team WOD KB swings 53/35Box Jumps 24/30KB shoulder to overhead 53/35Push-upsBurpeesToes to bar *goal is to complete 1776 reps total of the above movements. Cycle through the movements in order, One athlete works at a time...

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“Hotshots 19”

No evening classes today! We will have regular Saturday classes. Happy 4th! “Hotshots 19” Six rounds for time of:30 Squats135/95 pound Power clean, 19 reps7 Strict Pull-upsRun 400 meters

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7-2

SnatchTake 15 minutes and build to a heavy single. WOD5 roundsSingle are farmers carry 50’ right arm20 sit-upsSingle are farmers carry 50’ left arm15 pushups

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7-1

4 max sets of strict HSPUs, HSPUs, handstand holds, or z presses WOD3 rounds1 minute pull-ups1 minute rest1 minute kb swings 53/351 minute rest1 minute air squats1 minute rest1 minute burpees1 minute rest Elite: replace pull-ups with muscle ups...

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