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Entries in Arnie (1)

Sunday
Jul122015

Monday July 13, 2015

 

Happy Monday y'all!  Hope you had a killer weekend!

 

 

**Announcements, etc..."

 

  • Hey Cadence family!  Our in house Ninja Warrior, Kevin Bull, compete's in TONIGHT'S episode at 8pm!  Set your iphones, set your DVRs... you're not gonna want to miss it!  

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF 

Hero WOD "ARNIE"

For time:

  • 21 Turkish get-ups, Right arm
  • 50 KBS
  • 21 KB Overhead squats, Left arm
  • 50 KBS
  • 21 KB Overhead squats, Right arm
  • 50 KBS
  • 21 Turkish get-ups, Left arm

*Rx is 70/53 - scale as needed.  And if there are not enough KBs to go around, you may do your TGU's with DBs so you can share a KB with a partner. 

 

 

 

CSPORT

Against a 40 min clock:

  • 400m run
  • 50 box jumps
  • 400m row
  • 50 DB front squats
  • 400m run
  • 25 TGU's
  • 400m row
  • 50 pushups
  • 400m run
  • 50 hollow rocks
  • 400m row
  • 50 single-arm DB OH walking lunges (switch arms as needed)
  • max DU's with any time remaining

 

 

 

COMP

3 rounds for time at 90% aerobic:

15 OHS 75/45

400m run

(Rest 5 min)

5 min row @ 90% aerobic

(Rest 5 min)

21,15,9 for time:

ring dips

Wall Balls 30lb/20lb

(rest 5 min)

5 min row @ 90% aerobic


 

 

KIDS (7-11 33pm, 12-14 430pm)

*TBA

 

 

 

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