Saturday 11/12/16 WOD
Strength: EMOTM X 6 Minutes, AMRAP the 7th and 8th 6 Touch and Go Power Cleans Metcon: 1-2-3-4-5-6-7-8-9-10 20-18-16-14-12-10-8-6-4-2 Deadlifts (155/225) Pistols *12 minute cut-off*...
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12
November
Blog
Friday 11/11/16 WOD
Happy Veterans Day! U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive...
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10
November
Thursday 11/10/16 WOD
Metcon: AMRAP X 21 minutes 10 Overhead Squats (95/135) 15 Dumbbell Thrusters (25/45) 20 Box Jump Overs (20/24) *At least 6 Rounds to Rx*...
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09
November
Wednesday 11/9/16 WOD
Strength: 5 x 4 Bench Press Metcon: EMOTM X 12 minutes Odd- 50 Double-Unders Even- Barbell Complex: 6 Deadlifts (110/165) 5 Hang Cleans (110/165) 4 Shoulder 2 Overhead (110/165) *Complete all movements with prescribed weights to Rx*...
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08
November
Tuesday 11/8/16 WOD
Metcon: 21-15-9 Back Squats (110/165) Toes 2 Bar -Rest 2 Minutes- 30-20-10 Cal Row Wallballs (14/20 @ 9/10ft) Burpees *20 minute cut-off. Cut off includes rest time.*...
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07
November
Monday 11/7/16 WOD
Strength: 5 x 3 Squat Snatch *These do not to be unbroken. They should be heavy triples. Work up to you heaviest weight you can do, make sure you get plenty of rest in between, 2-3 minutes at least.* Metcon: 6 Rounds 6 Strict Handstand Push-ups 8 OAA Dumbbell Snatch (55/70) 10 Kettlebell...
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06
November
Saturday 10/5/16 WOD
Strength: Gymnastics Complex 5 Sets 2 Bar Muscle-ups 4 Chest 2 Bar Pull-ups Sub-Max Pull-ups *So you must stay on the rig for the whole complex, sub-max means that you do as many pull-ups as you can until just before failure. That Sub-Max set can be any type of pull-ups (Strict,...
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05
November
Friday 11/4/16 WOD
Metcon: -Start with a 1000m Row- 5 Rounds 7 Squat Clean and Jerks (125/185) 50 Double-Unders -End with a 1000m Row- *25 minute cut-off*...
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03
November
Thursday 11/3/16 WOD
Strength: EMOTM X 10 minutes Odd- 10 Burpees over the Bar Even- 5 Deadlifts Metcon: Cubs Fans- AMRAP X 20:16 Burpees Everyone else- 10 Rounds 12 Wallballs (14/20 @ 9/10ft) 8 Box Jumps (24/30) *12 minute cut-off*...
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02
November
Wednesday 11/2/16 WOD
Metcon: 30 Sit-ups 12 Handstand Push-ups 15 Power Snatch (75/115) 40 Sit-ups 12 Handstand Push-ups 15 Power Snatch (75/115) 50 Sit-ups 12 Handstand Push-ups 15 Power Snatch 40 Sit-ups 12 Handstand Push-ups 15 Power Snatch (75/115) 30 Sit-ups 12 Handstand Push-ups 15 Power Snatch (75/115) *25 minute cut-off*...
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02
November