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tuesday 10/31/17

10/31/2017

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STRENGTH
   Deadlifts 3x10, 3x5

WOD
   20  D/U's
   18 Squats
   16 Sit Ups
   14 H/R Push Ups
   12 Pull Ups
   10 Box Jumps (24"/20")
   8 K2E
   6 Ring Dips
   4 Burpees
   2 H/S Push Ups
5 Rounds (30 Minute Time Cap)



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monday 10/30/17

10/30/2017

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STRENGTH
   Squat Cleans 1x8, 1x5, 4x3

WOD - Power Cycle
   5 Deadlifts
   5 Hang Power Cleans
   5 Push Press
   5 Front Squats
   5 Power Cleans
5 Rounds (1 minute Rest Between Rounds)
 
Rx weight is Body weight

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Friday 10/27/17

10/27/2017

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STRENGTH (Optional today)
    Back Squats 1x10, 1x5, 4x3

WOD
   Choose between : 
5,000 Meter R-O-W 
        OR
4,000 Metr R-U-N

UNLESS YOUR NAME IS ANDY.... ANDY MUST DO BOTH THE RUN AND THE ROW! 

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thursday 10/26/17

10/26/2017

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STRENGTH
   Deadlifts 1x10, 1x5, 4x3

WOD
   15 C2B Pull Ups
   15 OH Squats (95/65)
   15 Ring Dips 
   15 Snatch Balance (95/65)
3 Rounds

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Wednesday 10/25/17

10/25/2017

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STRENGTH
   Squat Cleans 6x3

WOD
   20 Wall Balls
   15 BALL FACING Burpees
   10 Hang Power Snatches (95/65)
13 Minute AMRAP

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Tuesday 10/24/17

10/24/2017

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STRENGTH
   Bench Press 6x3

WOD
   20 Push Press (95/65)
   40 Calorie Row
   20 KB Swings (53/35)
   40 D/U's (40 D/U attempts)
3 Rounds

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Monday 10/23/17

10/23/2017

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STRENGTH
   Find Front Squat 1RM

WOD
   40 Ab Mat Sit Ups
   30 Switching Jump Squats
   20 T2B 
   10 H/S Push Ups
3 Rounds

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friday 10/20/17

10/20/2017

1 Comment

 
STRENGTH
   OH Squats 4x5, 2x2

WOD
   10 KB Swings (53/35)
   5 Squat cleans OR Power Cleans (205/145)
   10 Alternating KB Snatches (53/35)
13 Minute AMRAP

1 Comment

thursday 10/19/17

10/19/2017

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STRENGTH
  with a 20 minute Clock perform sets of 2  OF: 
- Clean and Jerks

WOD  with a partner
P1: 1:00 R-O-W for max calories
   While 
Partner B : Max Hand Release Push UPs
    :20 rest before switching
Perform for 10(TEN) 1:00 go's

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wednesday 10/18/17

10/18/2017

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STRENGTH
   Deadlifts 2x10, 4x3

WOD
   KB Swings (70/53)
   D/U's (D/U attempts)
   C2B Pull Ups
    Burpees
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

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