Monday 180625

“Prepare For Glory” Here are the EARNED T-shirts for the 3rd annual  July ‘HERO month of “19” WOD’s. There will be a sign up tally board for all athletes to track there # of WODS completed. Dynamic Warm-Up – Mobility Prepare  for.. Test: L 30 sec/ R 30 sec Planking “Bird Dog”In the Plank position 30 sec L […]

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Friday 180622

Dynamic Warm-Up – Mobility Prepare  for.. 1 minute test knees to 90  A.WOD :  24 Minutes to complete: 800m Run  1-2-3-4-5-6-7-8-9-10 OH bumper plate Box step ups    25/15 lbs   24/20’ Hang Power Cleans n Push Jerks   #115/73 800m Run  Scale the Run: Row 1k or  AABike 1.2 miles Team Cool Down: 70-100 Rocky sit ups ( double twist at […]

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Thursday 180621

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: “Woman Maker” 13 min AMRAP 200 m Run 1 Man Maker 40/30… 200m Run 2 Man Makers 200 m Run 3 Man Makers etc… ROMWOD: Toes Pose Puppy Dog https://www.youtube.com/watch?v=0ODbQt29yVA&feature=youtu.be Peck KB smash both sides 2 min ea MEATHEAD MOBILITY: E.39 KETTLE BELL SMASH (pec and lat) […]

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Wednesday 180620

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Chin over Bar hold –No resting/bracing chin on bar( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression) Primer: 2 rds of: 1x Bench press 4x Jumping split lunges 2x Clapping push ups A. Strength/Skill – 18 Min E3MOM 3x Bench […]

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Tuesday 180619

The “Catch and the Finish” of the Row. Dynamic Warm-Up – Mobility Prepare  for.. Test – 1 minute Seated Shoulder press 45/33 ( Log score from done 2 weeks ago ) Primer: 1-2 minutes of:: with a 45/33 BB 2x Front Squat 2x OHS 2x Back Squat A.WOD:  Compare to 180411 last time OHS 2-2-2-2 Climbing with […]

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Monday 180618

“Prepare For Glory” Here are the EARNED T-shirts for the 3rd annual  July ‘HERO month of “19” WOD’s. There will be a sign up tally board for all athletes to track there # of WODS completed.   Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Bar Hanging L-Sit  –1 minute attempt. RX Goal is to hold 1 […]

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Friday 180615

Dynamic Warm-Up – Mobility Prepare  for.. 1 minute test knees to 90 ( Log score & test from last time done) Primer: Coaches choice A.WOD :  Barbara’s Little sister   3 Sets of:   20 Pull ups 30 Push ups 40 Situ ps 50 Air squats 500m Row 3 minute rest 20 Pull ups 30 Push ups 40 Situps […]

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Thursday 180614

All the LADIES, join us on Friday for a Letrono Ladies Night Out this Friday at 730p at the Gym. Bring an appetiser or dessert to share and your own beverage. We are wishing Kristi Price a farewell as she and Jesse are going to be moving to Oregon in the next few weeks. If […]

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Wednesday 180613

All the LADIES, join us on Friday for a Letrono Ladies Night Out this Friday at 730p at the Gym. Bring an appetiser or dessert to share and your own beverage. We are wishing Kristi Price a farewell as she and Jesse are going to be moving to Oregon in the next few weeks. If […]

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Tuesday 180612

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Handstand hold  ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression) Primer: 2 Rds of: 2x Deadlifts *(Start @ 50-60% 1 RM ) 4x Jumping split lunges  1x HSPU   A.Strength – Skill: 21min “E3MOM” 3x Deadlift 8x Jumping split […]

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