November 1, 2017
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Wednesday 11.1.17

7 Rounds of Complex for Quality 5 Pull-Ups/3 Chest to Bar Pull-Ups/2 Muscle Ups *scale to less reps or progression   10min AMRAP 6 V-Ups 10 […]
October 31, 2017
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Tuesday 10.31.17

7min EMOM Full Clean/Front Squat/Jerk *working up in load   8 Rounds: 100m Sprint 6 Burpees 2 Clean & Jerks (final load from EMOM) *rest as […]
October 29, 2017
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Monday 10.30.17

Overhead Squats 8-6-4-4-4 *working to a heavy 4   10min AMRAP 20 Alternating Dumbbell Snatches 16 Sing Arm Dumbbell Squats (8 each) 12 Lunges (6 each […]
October 27, 2017
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Saturday 10.28.17

Bench Press 5-5-5-5-5 Working up in weight   Core Work 50 Russian Twists with Plate 25/15 4 x 50m Steering Wheel Plate Hold Walk   3 […]
October 26, 2017
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Friday 10.27.17

Relay Row 800m total per person 200m max at a time   Partner WOD (switch as needed) P1 works while P2 holds ball 60 Shoulder to […]
October 25, 2017
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Thursday 10.26.17

Bodyweight Deadlifts EMOM for 7 minutes Goal is to stay consistent   12min AMRAP 10 Deadlifts (115/80) 12 Shoulder to Overhead (115/80) 14 Box Jumps (24/20) […]
October 24, 2017
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Wednesday 10.25.17

Snatch Deadlift + High Pull 10×1 for QUALITY Both from the floor   12min AMRAP 20 Power Snatches (75/55) 10 Pull Ups 5 Burpees over the […]
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