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Monday Oct 1
Strength Metcon (AMRAP - Reps) EMOM 10 Min 5 Front Squats (RX 65-70%) (Mod: #115/75) + Max Double Unders Metcon Metcon (AMRAP - Rounds...
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WORKOUT OF THE DAY
Saturday Partner WOD
Partner WOD Partner 1 100 Cal Row 80 Cal Bike 600m Sandbag Shuttle Run #50/35 Partner 2 Completes 1 Round (Before Switching) 5 DB...
Friday September 28th, 2018
Strength Push Press (5x4 All sets @ the same weight!) Metcon 12 Min AMRAP 30/25 Cal Assault 30 Thrusters (RX #75/55) (Mod: #45/35 or DB...
Thursday Sept 27
Metcon 4 Rounds 1 Min @ each Station 20 Sec Transition - Sled Push (#90/45) - Power Clean (RX+ #155/105) (RX #135/95) (Mod: #75/55) -...
Wednesday Sept 26
Metcon 3 Rounds 500m Row Sprint Rest 90 Sec Between efforts 14 Min AMRAP 10 Power Snatch (RX #95/65) (Mod: #45/35) 10 Bar Facing Burpees...
Tuesday Sept 25
Metcon (Time) 200m Run 50 KB Swings 200m Run 50 Front Squats (RX #115/75) (Mod: KB Goblet Squat #35/26) 200m Run 50 Pull Ups (Mod:...
Monday Sept. 24
Metcon (3 Rounds for reps) X3 6 Min AMRAP 50m DB OH Carry (RX #50/35) (Mod: #35/20) 8 Box Jumps 24/20 16 DB Snatch (RX #50/35) (Mod:...
Sept. 22 2018
Partner WOD Metcon (Time) "Don’t put them down" 80/60 Cal assault bike *partners switch every 10 cals *while 1 partner works on bike...
Friday September 21st, 2018
Metcon 3 Rounds 1 Min @ ea Station - Cal Row - Weighted Step Overs (RX #50/35 24/20) (Mod: #35/20 20") - KB Hang Snatch (RX #53/35) (Mod:...
Thursday September 20th, 2018
Metcon 150 Wall Balls #20/14 *Every Drop 10 Pull Ups + 10 Push Ups CORE 7 Min AMRAP Max Crocodile Crawl #5/2.5
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