Tuesday 11/1/16 WOD
Strength: 5 x 4 Back Squats Metcon: AMRAP X 10 minutes 15 Pull-ups 30 Air Squats *At least 5 Rounds to Rx*...
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31
October
Blog
Monday 10/31/16 Hallowod
Happy Halloween! If any of you want to dress up to hallowod it is strongly encouraged! Have fun! Metcon: 4 Rounds 200m Zombie Run (10/15) 15 Pumpkin Facing Burpees 20m Gremlin Walk 25 Candy Bag Swings (35/55) *20 minute cut-off. Zombie Run = regular run with plate held out in front of you. 200m...
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30
October
Saturday 10/29/16 WOD
Metcon: AMRAP X 24 minutes 8 Back Squats (105/155) 10 Dumbbell Step-Ups (35/55 @ 20/24) 40 Double-Unders *At least 8 Rounds to Rx*...
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29
October
Friday 10/28/16 WOD
Strength: EOMOTM X 10 minutes 4 Strict/Weighted Pull-ups Metcon: 5-4-3-2-1 10-8-6-4-2 15-12-9-6-3 Wall Climbs Dumbbell Split Jerks (25/45) Atomic Sit-ups *12 minute cut-off*...
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28
October
Thursday 10/27/16 WOD
Metcon: 3 Rounds 20 Front Rack Lunges (75/115) 20 Overhead Squats (75/115) 20 Wallballs (14/20 @ 9/10ft) 20 Power Cleans (75/115) *22 minute cut-off*...
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26
October
Wednesday 10/26/16 WOD
Strength: EMOTM X 8 minutes 4 Deadlifts Metcon: AMRAP X 10 minutes 12 Box Jumps (24/30) 12 Toes 2 Bar *At least 6 Rounds to Rx*...
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26
October
Tuesday 10/25/16 WOD
Metcon: -Start with 100 Double-Unders- 30 OAA Dumbbell Snatch (55/70) 40 Shoulder to Overhead (95/135) 50 Burpees Over the Bar 40 Shoulder to Overhead (95/135) 30 OAA Dumbbell Snatch (55/70) -End with 100 Double-Unders- *20 minute cut-off*...
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24
October
Monday 10/24/16 WOD
Strength: 5 x 3 Squat Cleans *These are Squat Clean Triples, they DO NOT have to be touch and go or unbroken, but back to back with minimal rest (around or under 5 seconds). Rest as needed between rounds.* Metcon: 10 Minute Ladder 1 Muscle-Up 2 Pistols 3 Hang Cleans (85/125) *At least through...
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23
October
Saturday 10/22/16 WOD
Metcon: 10-8-6-4-2 20-16-12-8-4 30-24-18-12-6 Deadlifts (185/275) Dumbbell Thrusters (35/55) Toes 2 Bar *25 minute cut-off*...
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22
October
Friday 10/21/16 WOD
Strength: EMOTM X 4 minutes 3 Push-Press -Rest 1 minute- EMOTM X 4 minutes 2 Push-Jerks -Rest 1 minute- EMOTM X 4 minutes 1 Split Jerk Metcon: 6 Rounds 10 Power Cleans (95/135) 10 Ring Dips *10 minute cut-off*...
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20
October