Monthly Archives

OCTOBER 31, 2014

METCON 5RFT 10 TTB 15 DEADLIFTS  135/185 20 BOX   20/24

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OCTOBER 30, 2014

METCON your choice A or B A.   “Nancy ” 5 rft 400 meter run 15 overhead squat  65/95 B. 20 min amrap 50 wallball 14/20 30 kb swings 40/70 50 double unders  

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OCTOBER 29, 2014

YOUR CHOICE A ,B OR C A. 750 METER ROW 150 DOUBLE UNDERS 1 MILE RUN 150 DOUBLE UNDERS 750 METER ROW B. “Micheal” 3rft 800 meter run 50 back ex 50 situp C.   competition athletes 200 double unders 25 muscle up 50 ghd sit up 14/20  

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OCTOBER 28, 2014

TUESDAY TEAM WOD BUY IN 1,000 METER ROW 40-30-20-10 SNATCH  75/115 PULL UP 40-30-20-10 SUMO DLHP  75 /115 LATERAL BURPEE OVER THE BAR 40-30-20-10 WALL BALL 14/20 KB SWING 40/70 CASH OUT 1,000 METER ROW  

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OCTOBER 27, 2014

MANIC MONDAY MASH-UP ON A RUNNING CLOCK 12 -9 6-3 BURPEE BOX JUMP 20/24 SQUAT CLEAN 95/135 REST 5 MIN 21-15-9 PUSH JERK 105/155 TTB REST 5 MIN 400 METER MED BALL RUN 14/20 20 HSU 300 METER MED BALL RUN 14/20 15 HSPU 200 METER MED BALL RUN 14/20 10 HSPU THE WORKOUT START […]

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OCTOBER 24, 2014

METCON 10 ROUNDS 1 REP OLY LIFT @ 90%  (YOUR CHOICE) 50 DOUBLE UNDERS

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OCTOBER 23, 2014

METCON “FIGHT GONE BAD” 3 ROUNDS 1 MIN EACH STATION REST 1 MIN AFTER EACH ROUND WALL BALL 14/20 SUMO DLHP  55/75 BOX JUMP PUSH PRESS 55/75 CAL ROW  

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OCTOBER 22, 2014

METCON  (TIME) 10-1 SQUAT CLEAN 95/135 TTB 1 ROPE CLIMB AFTER EACH ROUND

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OCTOBER 21, 2014

TUESDAY TEAM WOD 400 METER RUN 200 WALL BALL 14/20 100 KB SWINGS 40 / 70 50 POWER SNATCH  85/115 400 METER RUN 200 DOUBLE UNDERS 100 CAL ROW 50 HSPU

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OCTOBER 20, 2014

MONDAY MASH UP A.  21 -15-9 DEADLIFT 165/225 PULL UP B.  2 ROUNDS 30 CAL ROW 30 PLATE LUNGES 25/45 30 RING PUSHIUPS C. 800 METER RUN 30 BURPEE 800 METER RUN

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