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2013 July'S ARCHIVE

  • Wed.7.17.13

    By CoachBo | In WOD | on July 16, 2013

    Please make note of schedule adjustments while I am out of town July 27 – Aug 6 or 7th WOD’s will still be posted as usual. Aly will coach: Sat 7/27 @ 9:30am Sun 7/28 @ 9:30 am Mon 7/29 @ 5:45 am, 6:15 pm & 7:15 pm Wed 7/31 @ 5:45 am, 6:15 pm more »

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  • Mon.7.15.13

    By CoachBo | In WOD | on July 14, 2013

    Warmup: ROM drills, 10 good mornings, 10 straight leg Deadlifts with bar or PVC Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 20 min AMRAP 10 Straight leg Deadlift (135#/95#) 10 goblet squats (53#/35#) Work on goals, roll and stretch

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  • Sun.7.14.13

    By CoachBo | In WOD | on July 13, 2013

    Warm up: ROM drills, 3 rounds of 3 vertical jumps 3 squats 3 long jumps WOD: “Tabata Something Else” 8 rounds of each; 20 secs of work: 10 seconds rest. Of: Pull-ups Push ups Sit ups Squats

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