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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Sunday

Sunday, 08 May 2016 00:00

WOD:
For Time:
Run 1 Mile or Row 2K
30 Squat Cleans (135/105)

Cash Out:
50 double unders or attempts

Saturday ( Partner WOD)

Saturday, 07 May 2016 00:00

PARTNER WOD:
30 Minute AMRAP:

Partner A does:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats

Partner B does:
Run 300 m

Partner B picks up where Partner A leaves off

Friday

Tuesday, 03 May 2016 10:30

WOD:
**8 Rounds For Time:
10 Hang Cleans (95/65)
10 Front Squats (95/65)
10 Push Press (95/65)
 5 Burpees
**Rest 1 Minute after every 2 Rounds

Thursday

Thursday, 05 May 2016 00:00

STRENGTH:
Bench Press
6 reps @ 50%
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
Max reps @ 50%

WOD:
16 Minute AMRAP:
6 Hang Snatches (95/65)
8 Back Rack Lunges (95/65)
6 SDHP (95/65)
8 Front Rack Lunges (95/65)
Run 150 m / 25 Double Unders 

Wednesday

Wednesday, 04 May 2016 00:00

STRENGTH:
Front Squats
5-5-4-4-3-3-2-2-1-1

WOD:
14 Minute AMRAP:
12 Box Jumps (24/20)
10 KB Swings (53/35)
 8 Pull-Ups
 6 Thrusters (115/80)

Tuesday

Tuesday, 03 May 2016 00:00

STRENGTH:
Deadlifts
8 x 3
Building up in weight for each set

WOD:
16 Minute AMRAP:
5 Deadlifts (225/155)
10 Wall Balls (20/14)
10 HRPU's

Note: Jon Taylor and Nick Pates will be doing a partner comp this Saturday.  Please come out to support them.  There will be info at CFBG regarding the competition.  Good Luck guys,  we all know you're gonna kill it !!!! 

 

Monday

Monday, 02 May 2016 00:00

STRENGTH:
Clean and Jerk
Building to a heavy 1 rep
Focusing on form and technique before building up in weight

WOD:
**18 Minute Ascending Ladder
Clean and Jerk (135/95) by 1's
Knees 2 Elbow  by 2's
**8 Burpees at minutes 3,6,9,12 and 15

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