Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Quentin
Clean Bulgarian
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Monthly Archives: November 2018
112918
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/Backwards
Mats
Ladders
Find your Clean Max
Free Lift
112818
Warm Up
3 Rounds
Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope
Mats
Ladders
Plyo
Free Lift
112718
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift
American Swings 3×20
Snatch 5×5
WOD – Peter
20 Rounds
Thruster Progression 115/95
112618
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
Hurdles
WOD-
20 Min
Run 100yds
Jog Back 50 yds
Walk back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats
111618
DC Challenge!
Bring your A game to help educate the under classmen on this amazing DCPE Tradition.
Show good Sportsmanship and help the younger classes. This is a requirement.
111519
Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats
Ball Slams 3×20 –GET BALLS BEFORE CLASS!
Cleans 5×5
WOD Michael
Push Press Progression
20 Minutes
