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Warm Up General Dynamic Flex Activation CrossOver Symmetry Plank and reach Squat with vertical reach Strength Athletes choose 1 test from each category. Must go in this order A) 1RM Squat -Back Squat -Front Squat -Overhead Squat B) Gymnastics -Max Pull Up Strict -Max Pull Up Kipping -Max weighted pull up -Max Hand Stand Push Ups C) Conditioning -1 min max calories on Assault Bike -500m Row For Time 
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Warm Up General Dynamic Flex Activation Coach's Choice WOD "Dead End" AMRAP 3 18 Deadlift 135/95 18 Burpee Over Rower Max Calories on the rower in remaining time REST 3:00 AMRAP 3 15 Deadlift 155/105 15 Burpee Over Rower Max Calories on the rower in remaining time REST 3:00 AMRAP 3 12 Deadlift 185/135 12 Burpee over Rower Max Calories on the rower in remaining time REST 3:00 AMRAP 3 9 Deadlift 225/155 9 Burpee over Rower Max Calories on the rower in remaining time  Warm Up General Dynamic Flex Activation Snatch Prep Strength EMOMX9 1 Squat Snatch WOD "All The Way Up" 20-18-16-12-10 DB Snatch 50/30 *After each round perform 50 DU 100ft BW Walking Lunge  Warm Up General Dynamic Flex Activation Coach's Choice WOD In teams of 3 200m Run (each, only one athlete can run at a time) 150 Cal Row 100 Box Jump Over 24/20 (must jump) 75 Clean and Jerk 135/95 15 Rope Climb  THANK YOU COACH KYLE FOR EVERYTHING YOU HAVE GIVEN US AT MI5 FITNESS. YOUR CONSTANT POSITIVE ATTITUDE AND SENSE OF HUMOR WILL BE MISSED. WE THANK YOU FOR YOUR SERVICE AND WISH YOU LUCK IN EVERYTHING THAT YOU DO. REMEMBER, AFTER THE 5:30PM WOD WE WILL BE GETTING TOGETHER FOR COACH KYLE'S GOING AWAY PARTY! Warm Up General Dynamic Flex Activation Army Basic Training Testing 1) Max Push Ups in 2 minutes with Army standards 2) Max Sit Ups in 2 minutes with Army standards WOD Hero WOD "Coe" 10 RFT 10 Thruster 95# 10 Ring Push Up Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.  Warm Up General Dynamic Flex Activation 12-15 minutes Double Under x10 Wall Facing Shoulder Taps x8-12 One Arm Farmer Carry Ring Rows x10 KB Front Rack Holds 1 minute WOD "Quick Sand" 5RFT 10 Deadlift 155/105 20 Cal Row 30 Sit Up 40 Double Under  Warm Up General Dynamic Flex Activation Hip Mobility Side Planks Strength A) Front Squat 4x5 B) Bench Press 4x5 C) 4x Max Strict Pull Up WOD Tabata Hollow Rock  Warm Up General Dynamic Flex Activation Single Leg BB Deadlift Med Ball Clean Couch Stretch Strength Power Clean 5x3 WOD 3RFT 30 Hang Power Clean 95/65 30 Wall Ball 30 Cal Row  Warm Up General Dynamic Flex Activation Core Series WOD "The Seven" 7RFT 7 HSPU 7 Thruster 135/95 7 Knees to Elbow 7 Deadlift 245/185 7 Burpee 7 Pull Up A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.  Warm Up General Dynamic Flex Activation Overhead Squat Prep + Overhead Squat Holds Strength Overhead Squat 10-8-6-4-2 WOD AMRAP 15 30 Wall Ball 20 Power Snatch 75/55 10 Burpee Pull Up/Chin Up Post WOD 3x12 Barbell Bent Over Row  |
ProgrammerD.J. Hillier Archives
December 2018
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