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WORKOUT OF THE DAY​

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Saturday 01OCT16

9/30/2016

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Picture
Picture
S/T:
4 sets
20 Front Rack Lunges
1 Min Weighted Plank
 
MET-CON: 
For Time
80 DU
3 Wall Walks
1000m Row
3 Wall Walk
80 DU
0 Comments

Friday 30 September 16

9/29/2016

0 Comments

 
Picture
Picture
S/T
Find a 20 rep max Back Squat

Metcon
14 Minute AMRAP
20 Abmat Sit-ups
20 Pull-ups
Farmer's carry down and back three times
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Thursday 29 September 16

9/28/2016

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Picture
S/T
EMOM for 12 Minutes
Odd - Power Snatch (95/65)
Even - Burpee over the bar

Metcon
"Diane"
21-15-9
Deadlift (225/135)
HSPU
0 Comments

Wednesday 28 September 16

9/27/2016

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Picture
S/T
5x5 Push Press (Building)
​
Metcon
2 Rounds for time
9 (Wo)Man Makers
28 Wallballs
400m run
9Box Jumps
78 Double Unders

* 1 (Wo)Man maker = 1 pushup, 1 row right arm, 1 pushup, 1 row left arm, 1  squat clean thruster, all with DBs
0 Comments

Tuesday 27 September 16

9/26/2016

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Picture
S/T
EMOM for 15 Minutes
1-5: 3 Bench Press
5-10: 2 Bench Press
10-15: 1 Bench Press

Building to a heavy single

Metcon
Row 1000m
Rest 2 minutes
Row 750m
Rest 1 Minute
Row 500m
Rest 30s
Row 250m
0 Comments

Monday 26 September 16

9/25/2016

0 Comments

 
Picture
Picture
S/T
5x3 Power Clean, building 

Metcon
21-15-9
Front Squats(135/95)
Burpee Over Bar
0 Comments

Saturday 24 September 16

9/23/2016

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Picture
Partner Wod
25 Minute AMRAP
20 Wall Balls
20 AKBS
20 Sit-Ups
20 Jumping Lunge
20 Pull-Ups
20 Ring Dips
20 Air Squats
Whichever partner starts a movement, must do all 20 reps. Alternate partners each movement.
@ minute 5, 10, 15, 20, and 25, Both partners run around the block once

0 Comments

Friday 23 September 16

9/22/2016

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Picture
Picture
S/T
2x20 Back Squat @40% + 20-40 lbs
*Rest 90-120 seconds between sets

Metcon
"Jackie"
For time
Row 1000m
50 Thrusters (45/35)
30 Pull-ups
0 Comments

Thursday 22 September 16

9/21/2016

0 Comments

 
Picture
Picture
S/T
EMOM for 12 minutes
Odd - 8 Power Snatches (95/65)
Even - 8 Burpees over the bar

Metcon
3 Rounds
15 Toes to Bar
25 Wall Balls (20/14)
40 Double Unders
0 Comments

Wednesday 21 September 16

9/20/2016

0 Comments

 
Picture
Picture
S/T
3 Rounds
5 Bench Press (HEAVY)
15 KB Double Leg Lower

Metcon
5 Rounds
Row 400m
20 HSPU or HR Push-up
10 Deadlifts (155/105)
Rest 2 Minutes

*Score fastest and slowest rounds
0 Comments
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  • ABOUT+
    • COACHES
    • OUR PHILOSOPHY
    • Contact Us
  • WOD
  • RESOURCES
    • FORUM
  • GETTING STARTED
  • Class Schedule
  • MEMBERSHIP
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