Monthly Archives

SEPTEMBER 18, 2014

METCON A.   25 burpee 50 kb swing 70/40 25 burpee B.  25 power snatch 115/75 50 hrpu 75 sit ups 50 hrpu 25 power snatch  115/75 C.  5 ROUNDS 200 METER RUN 20 METER BEAR CRAWL                

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SEPTEMBER 17, 2014

METCON 3 ROUNDS FOR TIME 20 DEADLIFTS 225/155 40 DOUBLE UNDERS 20 WALL BALL 20/14 AFTER BASH  800 METER RUN FOR TIME

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SEPTEMBER 16, 2014

METCON (TIME) 10-9-8-7-6-5-4-3-2-1 BEAR COMPLEX   115/85 2-4-6-8-10-12-14-16-18-20 RING DIPS

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SEPTEMBER 13, 2012

21,18,15,12,9,6 3 DEADLIFTS 225/155 400 METER RUN

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SEPTEMBER 15, 2012

METCON-   0:00- 0:05  CAL ROW 0:05-8:00-  ttb 8:00-11:00   kb swing 70/40 11:00-14:00   burpee box jump 14:00 -17:00   chest to bar pullups 17:00-22:00   CAL ROW

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SEPTEMBER 12, 2014

METCON 400 METER RUN BUY IN 50 WALL BALL 25 TOE TO BAR 25 RING DIPS 50 BOX JUMPS 25 TOE TO BAR 50 WALL BALL 400 METER RUN CASH OUT  

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SEPTEMBER 11, 2014

13 MINUTE AMRAP 9 POWER CLEANS 11 BURPEE

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SEPTEMBER 10, 2014

3 ROUNDS FOR TIME 30 CALORIE ROW 20 KETTLE BELL SWINGS 70/40 10 HAND RELEASE PUSH UP

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SEPTEMBER 9, 2014

21-15-9 SNATCH 115/75 CHEST TO BAR PULL UP 200 METER RUN AFTER EACH ROUND

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SEPTEMBER 8, 2014

600 METER RUN EMOTM 12 MINUTES EVEN- 5 SUMO DEAD LIFT HIGH PULL + 5 PUSH PRESS ODD- 12 WALL BALL METCON/ 14 MINUTE AMRAP 9 DEAD LIFT 155/100 12 HAND RELEASE PUSH UP 15 BOX JUMPS

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