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4.29.2017

STRENGTH

1a. 4x10 each arm single arm DB bench press

-rest 45secs-

1b. 4x20 secs L-sit or tuck sit hold

-rest 30 secs-

WOD

12 min AMRAP

Run 200m

10 Deadlifts 185/125

12 Pull ups

RX+= C2B pull ups

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4.28.2017

8 Rounds

Row 250m

5  Clean(power) & Jerk 135/95

15 Sit ups

  4 sets of:

12 DB z-presses 12 DB tricep extentions

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Hot Lunch Update

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Just a reminder that Hot Lunch is canceled this Friday as our fabulous and fearless Leader is headed out of town for a few days.

Normal scheduling will resume shortly.  

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4.27.2017

 

STRENGTH 

12mins to work to heavy complex:

2 Snatch Pulls +1 Snatch

-then-

3x above complex @85%

WOD

5 Power snatches 135/95

10 Burpees over the bar

10 Power snatches

15 Burpees over the bar

30 Box jumps 24/20

15 Burpees over the bar

10 Power snatch

10 Burpees over the bar

5 Power snatches

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4.26.2017

Strength

1a. 4x8 each leg KB (front rack) Bulgarian split squat -rest 1min-

1b. 4x 45 sec OH hold with 60% of 1RM Push press -rest 1min-

WOD  

4 Rounds

Run 400m

10 Kettlebell Shoulder to overhead (left arm) 55/35

20 Kettlebell swings 55/35

10 Kettlebell Shoulder to overhead (right arm)

*15 min time cap"

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4.25.2017

Strength

15mins to 5RM Push press -then- 2x5 @85% of above

WOD

21-15-9 Squat Clean 135/95

T2B

RX+ = 155/105

*12 min time cap

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Red Rocks WOD

Elevation Nation does Red Rocks

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Come out for an great  WOD at spectacular Red Rocks amphitheatre with your fellow athletes. 

Meet at 9AM on 4/30/2017  at the main parking lot. Bring a friend or two. 

For more info see the Facebook group or ask your coach.

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