9-22-17

Strength/Skill: Sprints 10 Min EMOM 50M Sprint- Record time of last sprint for the board Metcon: 1 Min Each Station Sandbag getups Slam balls Kettlebell SDHP 53/70 Wallballs Rest Score= Total Reps

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9-21-17

Metcon: 7 Min AMRAP 2 Squat Snatches 115/165 7 Box Jump Overs Rest 3 Min 7 Min AMRAP 2 Squat Cleans 145/195 7 OTB Burpees Rest 5 Min Then… Skill/Strength: 3 Rounds of 10 GHD Situps Reverse V-Ups on the Rower V-Ups

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9-20-17

Strength: WOW Time Metcon: Hero WOD “Moore” 20 Min AMRAP 1 Rope Climb 400M Run Max Effort HSPU

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9-19-17

Skill/Strength: Hang Clean and Jerks 2 Reps EMOM for 10 Min @ 75% Metcon: For Time… Row 900M 21 Deadlifts 155/225 21 TTB Row 600M 15 Deadlifts 15 TTB Row 300M 9 Deadlifts 9 TTB

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9-18-17

Skill/Strength: Front Squats 5×3 working up in weight 55%, 65% 75%, 80%, 85% Metcon: 3 RFT 20 DB Snatches (Alternating) 30 DU 20 DB Push Presses ( 2 DB) 30 DU 20 DB Front Squats (2DB) 30 DU

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9-15-17

Strength: WOW Time Metcon: 15 Min AMRAP 5 Medball Cleans 10 HR Pushups 15 Box Jumps ** Every 3 Minutes, complete 1 heavy C&J 2 scores for this workout Score #1- Rounds Score #2- Total Weight Lifted

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9-14-17

Skill/Strength: 8 Min EMOM 1 Power Snatch + 1 OHS+ 1 Snatch Balance Metcon: For Time: Fran on Steroids 21-18-15-12-9-6-3 Thrusters Pullups

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9-13-17

Strength: Static Holds: 3 Rounds 40 Sec On 20 Sec Off Handstand L Sit Bar Hang (Knees up for scaled) Back Extension Wall Sit Metcon: 15 Min AMRAP 3 Curtis P’s 75/115 30 Bar Hops 3 Wallwalks 30 DU

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9-12-17

Skill/Strength: Back Squats 5×3 working up in weight 55%, 65% 75%, 80%, 85% Metcon: 6 rounds 2 min per round 10 Burpees 15 Situps Max Effort KBS in time remaining  

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9-11-17

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 […]

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