Saturday 9/3/16 WOD
Metcon: 21-15-9 Power Snatch (85/125) Chest 2 Bar Pull-ups -End each round with 800m Run- *25 minute cut-off*...
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03
September
Blog
Friday 9/2/16 WOD
Strength: Every 1:30 X 5 Rounds, on the 6th round do a max set 4 Overhead Squats *Find a challenging weight and stay there throughout, the max set is doing as many reps as you can at one time.* Metcon: 3 Sets of- AMRAP X 3 minutes 3 Power Cleans (95/135) 3 Front...
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01
September
Thursday 9/1/16 WOD
Metcon: 3 Rounds 100 Double-Unders 20 Burpees 20 Front Rack Lunges (85/125) 20 Shoulder 2 Overhead (85/125) *21 minute cut-off*...
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01
September
Wednesday 8/31/16 WOD
Strength: EMOTM X 10 minutes Odd- 30 second dead hang Even- 4 Touch and Go Power Cleans Metcon: 10-15-20-15-10 Pull-ups Kettlebell Swings (55/70) *10 minute cut-off*...
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31
August
Tuesday 8/30/16 WOD
Metcon: 21-18-15-12-9-6-3 Cal Row Dumbbell Thrusters (30/50) Handstand Push-ups Hang Snatch (65/95) *30 minute cut-off*...
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30
August
Monday 8/29/16 WOD
Strength: 5 X 7 Back Squat Metcon: AMRAP X 10 minutes 6 Clean and Jerks (105/155) 10 Toes 2 Bar *At least 5 Rounds to Rx*...
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29
August
Saturday 8/27/16) WOD
Metcon: 50-40-30-20-10 Double-Unders Wallballs (14/20 @ 9/10ft) -End each Round w/ 10 Overhead Squats (95/135)- *20 minute cut-off*...
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26
August
Friday 8/26/16 WOD
Strength: EMOTM X 10 minutes Odd- 6 Strict Handstand Push-ups or 3 Ring HSPU's Even- 6 Weighted Ring Dips Metcon: 4 Rounds 12 Box Jumps (24/30) 12 Front Rack Lunges (95/135) 12 OAA Dumbell Snatches (55/70) *10 minute cut-off*...
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25
August
Thursday 8/25/16 WOD
Metcon: 8 Rounds of each movement Tabata Style Cal Row Air Squats Toes 2 Bar Kettlebell Swings (55/70) Power Snatch (63/95) Burpees *Score is total Cal's Rowed plus total reps of all other movements combined*...
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25
August
Wednesday 8/24/16 WOD
Strength: 5 X 10 Deadlifts Metcon: AMRAP X 9 minutes 7 Hang Cleans (105/155) 12 Shoulder 2 Overhead (105/155) *At least 6 Rounds to Rx*...
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23
August