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Sunday Funday @ Royal Oak

TITANS VS. TEXANS
Titatns texanssss

THIS SUNDAY JOIN US AT ROYAL OAK FOR BLACKBERRY MIMOSAS AS WE WATCH THE TEXANS TAKE ON THE TITANS…WE HAVE THE UPSTAIRS SECTION AND WILL START OFF EARLY!

WHEN: SUNDAY, NOVEMBER 30TH @ NOON
WHERE: ROYAL OAK BAR & GRILL 1318 WESTHEIMER, HOU, TX 77006

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STRENGTH:
DEADLIFTS – 5×5@75%

WOD:
TABATA TUCK CRUNCHES
REST 1MIN
INVERTED TABATA HANG POWER CLEANS 135#/95#
REST 1MIN
TABATA AIR SQUATS
REST 1MIN
INVERTED TABATA BB ROWS
REST 1MIN
TABATA HOLLOW BODY HOLD

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When doodling goes too far...

When doodling goes too far…

STRENGTH:
TAKE 10-12MIN TO FIND A HEAVY SNATCH/THRUSTER WEIGHT FOR YOUR WORKOUT

WOD:
12 KB BURPEES
2 THRUSTERS
1 SNATCH
5x – 15MIN CAP
**ATHLETE WILL CHOOSE THERE OWN WEIGHTS BUT SNATCH AND THRUSTER WEIGHT IS THE SAME**

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FullSizeRender-4
HAPPY BIRTHDAY TO CCF’S KALEB SHAMBLIN!! THANK YOU FOR ALL THAT YOU DO TO CONTRIBUTE FOR COVENANT…IT WOULDN’T BE THE SAME WITHOUT YOU!

HERE IS A HINT FOR THE WOD…..
IMG_1235

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STRENGTH/SUPERSET:
A) BENCH – 4×10@60% (END)
B) BAR KIPS – 4×12-16

ACCESSORY:
TAKE 8MIN TO PRACTICE HEADSTANDS

WOD:
15-12-9-6
PUSH JERKS 135#/95#
DOUBLE UNDERS x3
PULL UPS

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Little mobility assistance

Little mobility assistance

STRENGTH:
TAKE 15MIN TO FIND A NEW 1RM CLEAN

MIDLINE:
MX STRICT DEAD HANG TO L-HANG
:30-:45SEC PLANK
4x

WOD:
10…1
MED BALL CLEANS
HOLLOW ROCKS 2ct.

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STRENGTH:
DEADLIFT – TAKE 12MIN TO WORK UP TO 92.5% IN SINGLES

ACCESSORY:
15 GHD SIT UPS
40′ HS WALK/16 SHOULDER TAPS
3x

WOD:
22 BOX JUMPS 24″/20″
11 SNATCHES 115#/75#
22 PLATE PUSH UPS
**10MIN AMRAP**

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And another one!!! Congrats to Graham and Sarah...she said yes!

And another one!!! Congrats to Graham and Sarah…she said yes!

STRENGTH SUPERSET:
A) BENCH PRESS – 4×8@75% (LOAD)
B) BOX DIPS – 4×12

ACCESSORY:
SINGLE ARM KB/DB BENT OVER ROWS – 3×12 (EACH ARM)

WOD:
40 WALL BALLS 20#/14#
10 G2SHOULDER
30 WALL BALLS
10 G2SHOULDER
20 WALL BALLS
10 G2SHOULDER
10 WALL BALLS
10 G2SHOULDER