WOD
 | Sat, Mar 25 2017 |  |
 | Gymversary: Coach E(1) |
| On-Ramp Day 3 | Oly Class 03252017 |
On-Ramp Day 3
(Time,  Onboarding)
Warm-up
Skill Introduction
- Rowing
- Med Ball Clean
- Wall Ball
Partner WOD*:
3 Rounds (each)
- Row 200M
- 10 Wall Balls
*one person works while partner rests
| 0% |  | |  | 0% |
Planned: Tue,Dec10,2019 Tue,Mar5,2019 Sun,Feb10,2019 Tue,Nov13,2018 Mon,Oct15,2018 Sat,May5,2018 Tue,Apr24,2018 Wed,Feb21,2018 Sun,Jan21,2018 Mon,Jan15,2018 Tue,Dec5,2017 Sun,Nov12,2017
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Oly Class 03252017
(No Results Tracked)
Warm Up
-2-5 Minute Run/Row/Airdyne
-Foam Roller-Back/Lats/Glutes/Inner Leg/Outer Leg/Quads
-Banded Glute Activation
Strength
-Press In Split 3x5
Complex
-Front Squat + Jerk Dip + Split Jerk
6-8 x (1+2+1)
Accessory
- Halting Snatch DL. 70%x5x4
- Weighted Walking Lunge 3x10 Each Leg
- Weighted Planks 3x20-30 Sec
| 0% | | | | 0% |
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