Friday October 31, 2014


HAPPY HALLOWEEN!!!

WOD

A. Gymnastics

B. "Isabel"
     For Time:
     30 Snatches 60kg

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Wednesday October 29, 2014


WOD

A. For 16 Minutes Preform
    Odd Minute 3 Deadlift 70%
    Even Minute 5-7 K2E/T2B

B. 3 Rounds
    40 Goblet Squat 1/1.5p
    30 Sit-Ups
    20 Ring Row
   
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Tuesday October 28, 2014


KETTLEBELL CLASS TONIGHT!!!

WOD

A. Pause Jerk 2-2-2-2-2

B. 8 Rounds For Time
    8 Burpee Pull-Ups
    8 Push Press 35/50

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Monday October 27, 2014


WOD

A. Power Clean + Hang Clean

B. EMOM 8 Minutes
     3 Hang Clean

C. 12 Minute AMRAP
      3 Box Jump 24/30"
      6 T2B
      9 KBS

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Friday October 24, 2014


WOD

A. Strict Press 3-3-3-3-3 (Static)

B. Ring Rows 8-8-8-8 (Slow with hold)

C. 6 Rounds For Reps
    90 Sec AMRAP
    7 Front Squat 50/70kg
    7 Ring Dip
    90 Sec Rest 

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Thursday October 23, 2014


WOD

A. Back Squat 3-3-3-3-3 (heavier then last week)

B. For Time:
    42 Wall Ball
    21 Pull-Ups
    30 Wall Ball
    15 Pull-Ups
    18 Wall Ball
      9 Pull-Ups

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Wednesday October 22, 2014


WOD

A. Over Head Squat Max 3

B. 1 Max Rep Set OHS 40/60

C. 50-40-30-20-10
     D.B. Snatch 35/50lbs
     Sit-Up

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Tuesday October 21, 2014


WOD

A. Gymnastics

B. EMOM 8 Min
    3-5 Pull-Up/C2B

C. 15 Minute AMRAP
     7 Strict K2E/T2B
     14 Push-Ups
     7 Steict K2E/T2B
     14 Hang DB Squat Clean 

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Monday October 20, 2014


WOD

A. Squat Clean Thruster 

B. For Time:
     21-15-9
     Deadlift 70/100kg
     Burpee

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