5/12/17

  Warm Up: 400m Run Stretches PVC work Static Holds Strength: Front Squat 5×2 @ 75% (Building) *2 Sec pause in the bottom of each rep!!! WOD: 15 Min AMRAP 100 DU 80 KBS 60 Back Squats 40 Bar over burpees 20 SHSPU Max Clusters in the...

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5/10/17

  Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Alternate 1) Deadlifts 3×10 @ 60-65% TnG 2) Rope Climbs 3x 1-3 Reps WOD: 14 Min AMRAP 12 Pull ups 12 Deadlifts + 9 Hang Power Cleans + 6 Thrusters *The 12-9-6 is a complex...

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5/8/17

  Warm Up: 400m Run Stretches PVC Work Static Part A: Strength 10 Min to find a heavy Power Clean and Jerk… Part B Met-Con 0:00-6:00 min 30 Clean and Jerks @ 75% of what you hit in part A.. 6:00-18:00 Min AMRAP of: 10 DB Snatch 8...

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5/1/17

  Warm Up: 400m Run Stretches PVC Work Static Strength: 3 Power Cleans + 3 Push Jerks 6 Sets @ 70%+ WOD: 15 Min AMRAP 200m Run 5 Power Clean 15 Pull ups 20 Box Jumps

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4/28/17

  Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Back Squat 2×6 @ 75% 2×6 @ 80% WOD: For Time 100 DU 50 BR Lunges 40 Hang Power Clean 30 Power Snatch 20 Burpee Cluster 400m OH Plate Carry

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4/27/17

  Warm Up: 400m Run Stretches PVC Work Static Strength: Every 2 min for 5 sets… 5 Deadlifts @ 75% 10 Box Jumps 30/24 WOD: 15 Min AMRAP 20 Wall Balls 15 Pull ups 10 Deadlifts  

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4/25/17

  Warm Up: 100 DU Stretches PVC Work Static Strength: Power Clean 5×3 @ 80% WOD: 17 Min AMRAP 8 Power Clean + 10 Back Squats 8 Burpee box jump overs 10 T2B *The PC and BS are performed as a complex and may not be broken up! 5 Wall walks...

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Address
16169 SE 106th Ave Clackamas, OR 97015
Phone
503-544-3817
Open hours
Mn - Sn 5am - 9pm