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Saturday WOD
Metcon 400m Sandbag Run #50/35 60 Box Step Up and Overs (20" DB #35/25) 120 Push Ups 60 Ball Slams #50/35 120 Air Squats 60 DB Snatch...
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WORKOUT OF THE DAY
Friday August 31st, 2018
Metcon 14 Min AMRAP 7 Power Snatch #95/65 35 Double Unders 7 Thrusters #95/65
Thursday August 30th, 2018
Strength Deadlift (3x3 @ 80-84%) Deadlift (3x2 @ 84-88%) Deadlift (3x1 @ 88-94%) Metcon 100m Sled Push #135/95 50 Plated OHWL #45/25
Wednesday August 29th, 2018
Metcon 3 Rounds 90 Sec @ each Station - SDLHP #75/55 - Box Jump Overs 24"/20 - KB Swings #53/35 - Push Press #75/55 - REST
Tuesday August 28th, 2018
Strength Back Squat (3x2 @ 78-84%) Back Squat (2x2 @ 84-88%) Back Squat (2x1 @ 88-94%) Metcon 8 Min AMRAP 800m Sandbag Run #50/35 "Buy...
Monday August 27th, 2018
Strength EMOM 10 Min 2 Power Cleans *Increase weight each round Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
Saturday August 25th, 2018
Partner WOD 18 Min AMRAP Partner 1: 100m Sled Push #95/65 Partner 2:AMRAP 18 Cal Assault 12 DB Front Rack Walking Lunge #50/35 6 Box...
Friday August 24th, 2018
Gymnastics Ring Rows (4x10) L-Hold Accumulate 1 Min Metcon 5 Rounds 8 Power Cleans #135/95 8 Burpees over Bar 8 STOH #135/95 100m Run
Thursday August 23rd, 2018
Metcon 14 Min AMRAP 50 Cal Asault Bike With remaining time AMRAP.. 50 Dead Lift #185/125 50 Wall Balls #20/14
Wednesday August 22nd, 2018
Strength Shoulder Press (4x4 @ 72-75%) Shoulder Press (2x2 @75-78%) Shoulder Press (1x2 @ 77-82%) "Jackie" For Time: 1000m Row 50...
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