700 E Elm Ave, Suite A
La Grange, IL 60525
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Category

health

WOD 06/21/17

WARM-UP 15 minute warm-up WOD Ghost, 6 rounds: 1 minute Row 1 minute burpee 1 minute Double under 1 minute rest
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WOD 06/20/17

WARM-UP 15 minute warm-up STRENGTH 7 minute EMOM of 3-5 high hang squat clean, heavier the weight, lower the reps WOD Suicide outside (All of the white lines) one every 3 minutes for 5 sets (run on 0, 3, 6, 9, 12 minutes) Record your worst time.
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WOD 06/19/17

WARM-UP 15 minute warm-up STRENGTH 20 reps bs @ 65% WOD 21 clean and jerk 95/65 25 Ab mat sit up 15 clean and jerk 115/78 25 sit up 9 clean and jerk 135/95 25 sit up
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WOD 06/16/17

WARM-UP 15 minute warm-up STRENGTH A1) Front squat: 5 x 5, first couple sets is finding a good weight for this, last 2 should be very tough to get. A2) weighted pull up: 5 x 5, if you cannot do weighted pull up, do max effort sets with of at least 5 reps (Use band if needed to...
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WOD 06/14/17

WARM-UP 15 minute warm-up STRENGTH 7 minute EMOM of Power clean: 3-5 reps depending on weight, Heavy 3 light 5 and work on form WOD ? Rounds of ?0 cal row ?0 American swings 55/35 ?0 KB clean and press ?0 KB snatch 25 minute cap Brad- 19:21
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WOD 06/13/17

WARM-UP 15 minute warm-up STRENGTH Diane: 21-15-9 Deadlift 225/ 158 HSPU/ sub strict press WOD Finisher: pinch grip carry, 1 small lap 25/15 or two
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WOD 06/12/17

WARM-UP 15 minute warm-up STRENGTH A) Back squat: 20 reps x 1 set 60% of 1 RM WOD Tabata Alternating lunge Push-up Sit-up Jumping pull up
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WOD 06/09/17

WARM-UP 15 minute warm-up STRENGTH Max DL WOD 150 double under 75 wallball 20/14 50 hang power clean 115/78 75 wallball 150 double unders
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WOD 06/07/17

WARM-UP 15 minute warm-up STRENGTH Max strict press WOD 12 minute AMRAP of 10 yard front rack lunge 95/65 6 chest to bar pull up, advanced 3 bar M.U. 10 yard Front rack lunge 12 side to side push up Finisher 100 unbroken sit up
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WOD 06/06/17

WARM-UP 15 minute warm-up STRENGTH Max power snatch WOD 4 rounds of 1 minute barbell sumo 75/53 1 minute push press 75/53 1 minute box jump 24/20 Rest 1 minute
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