Month: November 2019

11-30-2019

Bring a friend or two Str/Skill:14min to find3 Rep PauseBench PressMAX WOD:14min AMRAP TEAMMax Distance Front Rack LungeEvery min 3 Burpees(95/65)

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11-29-2019

Let’s get to work Str/Skill: Med Ball Clean pract 20/15 Echo Bike Cal10 Med Ball CleansFor time! WOD:4rds30Situps25 Squats20 Kettlebell Swings15 Push Press10 Chest 2 Bar Pull Ups(53/35)

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11-27-2019

Day before, make some room Str/Skill:14minBuild a 3 RepSquat Clean WOD:2rds35 Wall Balls35 Double UndersThen2rds10 Burpees10 Box Jump Overs(20/14,24/20)

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11-26-2019

Deadlifts! Str/Skill:7×3 Deadlifts2@75%2@80%2@85%1@90% WOD:10min Ladder1 Deadlift3 Push Ups2 Deadlifts6 Push Ups3 Deadlifts9 Push Ups……..So on(225/155)

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11-25-2019

Overhead! Str/Skill:7x 1+2Front Squat+ Split JerksBuild  WOD:”Jackie”1000M Row50 Thrusters (45/35)30 Pullups 

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11-23-2019

Sumo! Str/Skill:15min1 Rep Sumo DeadliftMAX WOD:21-15-9-15-21Sumo Deadlift High PullBox Step Up w/KBPush Press(95/65,53/35)

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11-21-2019

Yes you will survive. Str/Skill:7×2 Squat SnatchBuild to Above 85% WOD:3rds400M Run6 Power Snatch20 Lunges(95/64)

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11-20-2019

This one matters Str/Skill:10minPull Up progressionbutterfly and kipbuild into Bar M/U WOD:Cindy20min amrap5 Pullups 10 Pushups 15 Squats Or  Mary20min AMRAP5 Handstand Push Ups10 Alternating Pistols Squats15 Pull Ups

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11-18-2019

Step 1 Str/Skill:15minBuild a 2 Rep DeficitDeadlift 2inch WOD:Annie 50/40/30/20/10 Double unders Situps

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11-15-2019

It wasnt in the open, but it should have been. Str/Skill:5rds1min Sorenson Holds50/40/30/20/10Air Squats WOD: “FRAN” 21-15-9Thrusters, Pull Ups95/65

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