Monthly Archives

OCTOBER 17, 2014

METCON 4 RFT 12 KB SWINGS 40/70 12 TTB 6 OHS  65/95 200 METER MED BALL RUN 14/20

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OCTOBER 16, 2014

METCON 5 ROUNDS FOR TIME 400 METER RUN 7 PUSH PRESS  95/135 5 BAR MUSCLE UP OR  10 CHEST TO BAR

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OCTOBER 15, 2014

METCON 20-18-16-14-12-10 HANG CLEAN  80/115 LATERAL BOX JUMP 20/24

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OCTOBER 13, 2014

MONDAY MASH UP A.  1 MILE RUN FOR TIME REST 5 MIN B.   25 burpee 25 power clean 95/135 25 burpee emotm 7 wall ball rest 5 min C.  14.1  open wod 10 min amrap 30 double unders 15 power snatch 55/75  scale plate gto

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OCTOBER 11, 2014

METCON “KLEPTO” 4 ROUNDS FOR TIME 27 BOX JUMPS 20/24 20 BURPESS 11 SQUAT CLEANS  105/145

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OCTOBER 10, 2014

METCON 10 ROUNDS 250 METER ROW 10 DB OR KB SNATCH 35/55 OR ‘CINDY’ 20 MIN AMRAP 5PULL UPS 10 PULL UPS 15 AIR SQUATS

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OCTOBER 9, 2014

METCON 3 RFT 15 DEADLIFT  175/245 30 WALL BALL 14/20 60 DOUBLE UNDERS  OR 200 SINGLES

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OCTOBER 8, 2014

METCON (TIME) 800 METER RUN 21-15-9 KB SWINGS 40/70 TTB BURPEE 800 METER RUN

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OCTOBER 7, 2014

TUESDAY TEAM WOD 1,000 METER ROW 20 STRICT HSPU 30 THRUSTER 85/115 40 BOX JUMP WITH BALL 14/20 50 PULLUPS 600 METER RUN 50 PULL UP 40BOX JUMP WITH BALL 14/20 30 THRUSTER 85/115 20 STRICT HSPU 1,000 METER ROW    

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OCTOBER 6, 2014

MONDAY MASH UP A. TOSH SPRINTS    3 ROUNDS 200 METER RUN   REST 1 MIN 400 METER RUN REST 2 MIN 600 METER RUN REST 3 MIN REST 5 MIN THEN B.  “GRACE” 30 CLEAN  & JERK FOR TIME 135/95 REST 5 MIN THEN C.  100 SUMO DLHP FOR TIME 75/55

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