Monthly Archives: October 2017

Monday 10.23.17

Warm Up: 3 Rounds All w/ light weight 10 Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans 10 Split Jerks Strength: Clean and Jerk 6×3 @ 70-75% MetCon: For Time 9 Calorie Row 9 Thrusters 15/12 Calorie Row 15 … Continue reading

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Sunday 10.22.17

Open gym 10:00am – 12:00pm

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Saturday 10.21.17

9:15am Team WOD EMOM for 4:00 Partner 1 = 20 med ball sit ups (20/14; 16/12; 14/10) Partner 2 = 20 KB swings (53/35; 40/25; 30/20) 1:00 rest EMOM for 4:00 Partner 1 = 8 power c&j (135/95; 115/75; 75/55) … Continue reading

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Friday 10.20.17

Warm Up: Run 400m 15 Wall Balls 15 Strict Pull Ups (scale with band) 15 Wall Balls Run 400m 15:00 SKILL WORK: handstand push ups MetCon: 4 Rounds Run 300m (to sidewalk on Blalock) 15 Kipping HSPU Rest 2:00 E: … Continue reading

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Thursday 10.19.17

Warm Up: AMRAP 6:00 Run 200m 15 light DB Thrusters 15 Push Ups Strength: Back Squat Work up to a heavy single around 90% then 5×3 @ 80% MetCon: AMRAP 15 Minutes Row 400/300m 20 Alternating DB Snatch 10 Toes … Continue reading

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Wednesday 10.18.17

Warm Up: Misfit Snatch Warm-Up Strength: Full Snatch 6×3 @ 70-75%. Drop and re-set. MetCon: AMRAP 4 Minutes x 3; Rest 2:00 7 Overhead Squats 21 Double Unders Score total full rounds + total reps. Start over with each AMRAP … Continue reading

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Tuesday 10.17.17

Warm Up: Hip mobility then AMRAP 5:00 30 Bar Facing Burpees Max Double Unders Strength: Squat Clean Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset then 7×1 @ 80-90% MetCon: 5 Rounds 6 Deadlifts Run 200m … Continue reading

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Monday 10.16.17

Warm Up: 5 Rounds Row 10 Calories :20 HS Hold 10 OHS w/ empty bar Strength: Push Press 4×4 @ 80% MetCon: For Time 15 Back Squats (start from ground) 7 Bar Facing Burpees 12 Back Squats 7 Bar Facing … Continue reading

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Sunday 10.15.17

Open Gym 10:00am – 12:00pm

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Saturday 10.14.17

9:15am Team WOD 2 person teams: 3 rounds 50 DU 10 c&J (135/95) Rest 2:00 4 rounds 25 t2b 5 rope climbs Rest 2:00 9-6-3 Squat snatch 155/105 Burpee box jump over 30/24” 10:00am Hero WOD U.S. Army Sgt. 1st … Continue reading

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