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Am I too old to gain muscle?

I don’t know? Ernestine Shepherd (at 70- she is now 79) Mark Sisson of JK…I do know! Aging can have negative effects on

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No Days Off

#NDO “But Coach….”     “What the heck do you mean no days off?  I am sore, I have been hitting it hard for 3 days

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Saturday WOD

Metcon (3 Rounds for reps)”Tour de France”Teams of 37 Minute AMRAP100/70 Calorie Assault BikeMax Wall Balls (20/14)Rest 3 Minutes6 Minute AMRAP80/60 Calorie Assault BikeMax Burpee Plate Hops (45#)Rest 3 Minutes5 Minute AMRAP60/40 Calorie Assault BikeMax Slam Balls (20-25/10-15)Rx+= Team of 2Score is total team reps of wall balls, burpees and slam balls

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Shred – Friday 3 May, 2019

Metcon (6 Rounds for reps)Partner WOD8 Min ea: 3 Min Rest:2x Thru- Count the second itemA: – Sled Push (40m)- KB SwingB: – Farmers Carry 40m- Flutter Kick (L+R)- 1C: – 200m run-Single Arm Dumb bell Thruster (25/25)- Alternate as desired

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WOD – Friday, May 3, 2019

Floor Press (Heavy single for the day.)
Using barbell, pause 2-3 seconds at bottom.

Metcon (AMRAP – Rounds and Reps)
Partner WOD


A: Run 400


1 Rope Climb*

6 Push-ups

9 Air Squats

*Sub is 3 pull-ups or ring rows = 1 rep

Rx+= Wear a vest
Partner A will complete a 400 meter run while Partner B completes the AMRAP. Partners switch and pick up where the other left off. Score is total rounds and reps of the AMRAP.

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