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friday 9/30/16

9/30/2016

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STRENGTH
   Thrusters 2x7, 2x5, 2x3

WOD
   10 H/S Push Ups
   400 Meter Run
   2 Rope Climbs (Scale with 15 Pull Ups)
4 Rounds
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thursday 9/29/16

9/29/2016

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STRENGTH
   Deadlifts 2x10, 2x7, 2x5, 2x2

WOD
   1, 2, 3, 4... G2OH
   10, 20, 30, 40 ... D/U's (x2 for Single Unders)
14 minute AMRAP

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wednesday 9/28/15

9/28/2016

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STRENGTH/SKILL
   Split Jerks 6x3

WOD
   12 Box Step ups (20" box..... 96/65) alternating legs
   12 Box Jumps (24"/20")
   12 Pull Ups
5 Rounds

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tuesday 9/27/15

9/27/2016

1 Comment

 
STRENGTH
   Back Squats 2x10, 2x7, 2x5, 2x2

WOD
   10 H/R Push Ups
   10 AB Mat Sit Ups
   10 Burpees
   10 Squats
15 Minute AMRAP

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monday 9/26/16

9/26/2016

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STRENGTH
   Squat Clean or Power Clean
      2x5, 5x2

WOD - Snatch Complex
   2 Snatch Grip Deadlifts
   2 Snatch Pulls
   2 Hang Power Snatches
   2 OH Squats
   2 Snatch Balances
   2 Squat Snatches
      5 Rounds (135/95)
NOT FOR TIME

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friday 9/23/15

9/23/2016

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STRENGTH
   Hang Power Cleans 2x5, 2x2

   Power Cleans 2x5, 2x2

WOD A: 
   Thrusters (95/65)
   T2B
21-15-9
(13 Minute Time Cap)

Rest 5 minutes THEN:

WOD 2: Annie
   D/U's
   Sit Ups
50, 40, 30, 20, 10

(30 Minute Time Cap Overall)



   
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thursday 9/22/16

9/22/2016

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STRENGTH
   OH Press 2x10, 2x5, 2x3

WOD
   1:00 Rowing
   0:30 Rest
   1:00 Jumping rope (Single Unders or Double unders)
   0:30 Rest
   1:00 Mountain Climbers
4 Rounds
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wednesday 9/21/16

9/21/2016

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STRENGTH 
   Front Squats 2x10, 2x5, 3x3

WOD
   7 Bar M/U's (scale with 14 strict Pull ups)
   9 Push Press (135/95)
   11 BF Burpees
13 Minute AMRAP

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tuesday 9/20/16

9/20/2016

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STRENGTH
   Bench 2x10, 2x5, 2x3

WOD
   1:00 of Max Rep Deadlifts (225/155)
   400 Meter Run
20 Minute AMRAP

Score is Total DL Reps

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Monday 9/19/16

9/19/2016

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STRENGTH
   Hang Squat Snatches 2x5, 2x2

   Squat Snatches 3x2

WOD
   50 Pull Ups
   50 Box Jumps (30"/24")
   50 H/R Clapping Push Ups
   50 H/S Push Ups
Perform the above in ANY ORDER, in whatever SETS you want to do. 
Finish with 25 Burpees... 

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US