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Monday's WOD will be run by Addison. There will be only one time for the Holiday 12:00 PM
Addison may or may not give you a heads up about what the workout will be, but it will Be at 12:00 PM. Make sure to Thank him for coming in on the holiday weekend for this.
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STRENGTH
10 Minute EoMOM of 5 Bench Press @ 80% METCON - with a partner 1 Round = 20 Clean and Jerks (10ea) Switching lifters every 5 reps START at (75/55) Ladies add 10 lbs after completing a round Men add 20 lbs after completing a round 14 Minute AMRAP STRENGTH
10 Minute EoMOM of: 3 Squat Snatches @ 85% of 1RM METCON 6000 Meter Partner Row switching off every 500 Meters. DURING your "REST" Alternate between 1 set of the Following: - 16 Pistols AND - 1 Down and back of OH Walking Lunges (45/35) STRENGTH
10 Minute EoMOM of 5 Deadlifts @ 80% of 1RM METCON 8 KB Swings (70/53) 8 Pull Ups 8 Burpees 10 Minute AMRAP STRENGTH
10 Minute EoMOM of: 5 Thrusters (from a rack) METCON Box Jump Overs (24/20) Power Cleans (155/105) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 STRENGTH
10 Minute EMOM of: Odds: 5 Good Mornings Evens: 8 Bent Over Rows WOD 250 Meter R-O-W 15 T2B 30 D/U's (Scale w/ 30 S/U's + 10 D/U attempts 15 Wall Balls (20/14) 5 Rounds (20 Minute Cap) STRENGTH
10 Minute EMOM OF: Odds: 5 OH Squats Evens: 5 Hang Power Cleans METCON 1 Down and Back of OH Walking Lunges (45/35) 8 C2B Pull Ups 8 Alternating Pistols 8 Box Jumps (24/20) 9 Minute AMRAP STRENGTH
10 Minute EoMOM of 5 Bench Press @ 80% of 1RM METCON 250 Meter R-O-W 20 KB Swings (53/35) R-U-N 8 Down and Backs 20 Alternating KB Snatches (53/35) 20 Burpees 3 Rounds (25 Minute CAP) STRENGTH
10 Minute EoMOM of: 5 Front Squats @ 80% of 1RM METCON 10 G2OH (135/95) 20 T2B 30 D/U's 40 S/U's 3 Rounds STRENGTH
12 Minute EoMOM of: 3 Squat Snatches ... Work up to heaviest set of 3 METCON H/S Push Ups Box Jump Overs (30/24) 2, 4, 6, 8, 10, 12... 9 MInute AMRAP |
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November 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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