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Friday February 1st, 2019
Metcon 21-15-9 - Assault Bike Cals - Squat Cleans #135/95 - Ring Dips
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WORKOUT OF THE DAY
Thursday January 31st, 2019
Metcon 5 Min AMRAP Max Rep Dead LIft #185/125 Rest 2 Min 10 Min AMRAP 10 T2B 10 Wall Balls #20/14 10 STOH #115/75
Wednesday January 30th, 2019
Strength Hang Clean (1x2 Work up to a HEAVY Double) Metcon 5-10-15-10-5 Devil Press #50/35 Box Step Up and Overs 24/20" #50/35 Burpees
Tuesday January 29th, 2019
Metcon 16 Min AMRAP 800m Run With Remaining time AMRAP 10 Thrusters #95/65 40 Double Unders
Monday January 28th, 2019
Strength Snatch Complex (1x1 Work Up to a Max) 1 Power Snatch + 1 Hang Snatch Metcon “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95#
Saturday Partner WOD
Metcon EMOM 20 Min Partner 1: 5 Thrusters #95/65 5 Bar Facing Burpees Partner 2: Max Pull Ups Start on opposite tasks switch EVERY Min.
Friday January 25th, 2019
Metcon 60 Dead Lift #225/155 60 T2B 60 Cal Row 60 HSPU (Mod Hand Release Push Up) Cap 16 Min
Thursday January 24th, 2019
Metcon For Time 75 Power Snatch #75/55 Every time you break.. 30 Wall Balls #20/14
Wednesday January 23rd, 2019
Metcon 800m Sand Bag Run #50/35 200 Double Unders 100 KB Swings #53/35 200 Double Unders 800m Sand Bag Run #50/35
TUESDAY JAN 22
Strength Metcon (Time) 30 Power Cleans #225/155 Metcon Metcon (AMRAP - Rounds and Reps) 8 Min AMRAP 30 Pull Ups 20 Cal Assault 10 Lunges...
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