04 Oct

Tuesday October 4th

Posted under: Uncategorized

StrengthPower Clean- 2, 2, 2, 2- Rest 2 Min WOD8 Min AMRAP9 Dead Lift- 135lb/ 95lb7 Hang Power Clean5 Box Jumps- 30”/ 24″

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02 Oct

Monday October 3rd

Posted under: Uncategorized

StrengthBack Squat- 5RM WOD 15/12/9/6Front Squats 115/75C2B

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30 Sep

Sat October 1st

Posted under: Uncategorized

WOD   Teams of 4-5 Amrap 2012/8 Cal Row10 Kbs 70/5350′ Farmers Carry

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30 Sep

Friday 9/30

Posted under: Uncategorized

Strength   A. Bench Press- 10RMB. EMOM X 5 Min10 Bench Press @ 50% of A WODAmrap 1010 Oh Walking Lunges- 45/2510 Pull Ups

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22 Sep

Friday 9/23

Posted under: Uncategorized

Strength   Bench Press 5×10: rest 2 Min WOD12 Cal Row8 Burpees over Rower

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19 Sep

Tuesday 9/20

Posted under: Uncategorized

Strength   Back Squat 4 x 8 : 2 min rest WODFor TimeRow 350 M20 Thrusters (95/65)20 Pull UpsRow 350 M

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18 Sep

Monday 9/19

Posted under: Uncategorized

Strength   Dead Lift4 x 3, rest 2 min between WOD10,9,8,7,6,5,4,3,2,1DL (225/155)Box Jumps (30/24)

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16 Sep

Friday 9/16

Posted under: Uncategorized

Strength   40 Turkish Getups not for time (44/26) WOD21/15/12/9Cal RowFront Squats (115/75)Ab Mat Situps

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14 Sep

Thurs 9/15

Posted under: Uncategorized

Strength   EMOM 10Min 1: 30 sec Hollow RocksMin 2: 30 Sec Strict Pullups WOD: AMRAP 1030 DU7 HSPU12 V-Ups

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13 Sep

Wed 9/14

Posted under: Uncategorized

Strength  Deadlift: Build to a heavy set of 5 WOD3 RFT15 DL (205/145)25 Wall Ball (20/14)15 T2B25 Box Jumps (24/20)

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