Thursday 9/7/17 WOD
Metcon: AMRAP X 20 minutes 8 Power Cleans (105/155) 12 Chest 2 Bar Pull-ups 200m Run *At least 6 Rounds to Rx*...
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06
September
Blog
Tuesday 9/5/17 WOD
Metcon: 5 Rounds 20 Cal Row 8 Squat Snatch (95/135) 16 Handstand Push-ups *25 minute cut-off*...
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05
September
Monday 9/4/17 WOD
Happy Labor Day! Strength: 4 x 10 Back Squats Metcon: 30-20-10 7-5-3 Thrusters (65/95) Muscle-Ups *10 minute cut-off. Triple the pull-ups/ring rows for scaling*...
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04
September
Saturday 9/2/17 WOD
Metcon: Teams of 2: 100 Double-Unders (Each) 80 Cal Row 60 Toes 2 Bar 40 Synchronized Burpees Over the Bar 20 Synchronized Squat Cleans (115/165) *20 minute cut-off*...
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02
September
Friday 9/1/17 WOD
Strength: 5 x 5 Overhead Squats Metcon: AMRAP X 10 minutes 25ft Handstand Walk 8 Clean and Jerks (95/135) *At least 5 Rounds to Rx*...
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31
August
Thursday 8/31/17 WOD
Metcon: 4 Rounds 20 Deadlifts (125/185) 40 Wallballs (14/20 @ 9/10ft) 400m Run *25 minute cut-off*...
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31
August
Wednesday 8/30/17 WOD
Strength: 5 x 3 Power Snatch *They do not have to be unbroken but they do have to be right in a row* Metcon: 8 minute Ladder 1 Dumbbell Power Clean (35/55) 1 Burpee Box Jump Over (20/24) *At least through 9 Burpee Box Jump Overs to Rx. You may NOT use your...
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29
August
Tuesday 8/29/17 WOD
Metcon: 90-60-30-60-90 30-20-10-20-30 15-10-5-10-15 Double-Unders Pull-ups Back Squats (135/205) *24 minute cut-off*...
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29
August
Monday 8/28/17 WOD
Strength: 6 x 3 Push-Jerks Metcon: AMRAP X 10 minutes 8 Kettlebell Swings (45/70) 8 Handstand Push-ups *At least 7 Rounds to Rx*...
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27
August
Saturday 8/26/17 WOD
Metcon: 20 Handstand Push-ups 30 OAA Dumbbell Snatch (4570) 40 WallBalls (20/30 @ 9/10ft) 50 Cal Row 40 Wallballs (20/30 @ 9/10ft) 30 OAA Dumbbell Snatch (45/70) 20 Handstand Push-ups *20 minute cut-off*...
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26
August