Thursday 9/15/16 WOD
Metcon: For Time 30 Overhead Squats (65/95) 40 Cal Row 50 Wallballs (14/20 @ 9/10ft) 60 Power Snatch (65/95) 50 Wallballs (14/20 @ 9/10ft) 40 Cal Row 30 Overhead Squats *28 minute cut-off*...
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14
September
Blog
Wednesday 9/14/16 WOD
Strength: EOMOTM X 12 minutes 6 Back Squats Metcon: AMRAP X 9 minutes 3 Deadlifts (245/365) 6 Strict Handstand Push-ups 9 Box Jumps (24/30) *At least 5 Rounds to Rx*...
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13
September
Tuesday 9/13/16 WOD
Metcon: For Time 20 Power Cleans (85/125) 100 Double-Unders 30 Pull-Ups 20 Power Cleans (85/125) 100 Double-Unders 20 Chest 2 Bar Pull-ups 20 Power Cleans (85/125) 100 Double-Unders 10 Muscle-Ups *20 minute cut-off*...
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12
September
Monday 9/12/16 WOD
Strength: EOMOTM X 10 minutes 5 Squat Clean Thrusters Metcon: -Start with 60 Air Squats- 4 Rounds 8 Shoulder 2 Overhead (105/155) 12 Push-ups -End with 60 Air Squats- *10 minute cut-off*...
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11
September
Saturday 9/10/16 WOD
Strength: 5 Sets of- 3 Hang Squat Snatch *These do not necessarily need to be unbroken but should be done one right after another with little to no rest in between* Metcon: 3 Rounds 15 Toes 2 Bar 15 Ring Dips 15 Overhead Squats (65/95) *12 minute cut-off*...
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10
September
Friday 9/9/16 WOD
Metcon: AMRAP X 20 minutes 5 Clean and Jerks (115/165) 20 Wallballs (14/20 @ 9/10ft) 40 Double-Unders *At Least 7 rounds to Rx*...
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08
September
Thursday 9/8/16 WOD
Strength: EMOTM X 6 minutes, AMRAP the 7th 5 Deadlifts Metcon: -Start with 50 sit-ups- 2 Rounds 30 Back Squats (65/95) 6 Rope Climbs -End with 50 Sit-ups- *12 minute cut-off*...
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07
September
Wednesday 9/7/16 WOD
Metcon: 6 Rounds 8 Hang Power Snatch (75/115) 12 Dumbbell Step-ups (35/55) 16 Burpees Over the Bar *25 minute cut-off*...
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07
September
Tuesday 9/6/16 WOD
Strength: 5 X 4 Front Squats w/ a 3s Pause in the bottom *Maintain good form in the pause at the bottom.* Metcon: 10-8-6-4-2 2-4-6-8-10 Squat Cleans (105/155) Strict Handstand Push-ups *10 minute cut-off*...
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06
September
Monday 9/5/16 WOD
Happy Labor Day! Metcon: Hero WOD "Jack" Jack Martin Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is...
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04
September