WODs

Saturday – Ocotber 21, 2017

Coach’s Choice
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Friday – October 20, 2017

21-15-9 Cal Row Kb Swings 53/35 Rest 3 Min 21-15-9 Double Unders Hang power Clean 115/85 *Each couplet has a 6 Min Timecap
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Thursday – October 19, 2017

Jerk (split or push) 2-2-2-2-2
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Wednesday – October 18, 2017

4 RFT 600m Run 50 Ab-Mat Sit-ups 30 Ring Dips 10 HSPU
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Tuesday – October 17, 2017

Hero ‘Artie’ 20 Min AMRAP 5 pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters 95/65
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Monday – October 16, 2017

10 Min AMRAP 40 DB Snatches 50/35 40 Double Unders 30 DB Snatches 30 Double Unders 20 DB Snatches 20 Double Unders 10 DB Snatches 10 Double Unders
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Saturday – October 14, 2017

Coach’s Choice
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Friday – October 13, 2017

Strength/Skill : 30 Min Handstand walks/ around the worlds/wall walks 15-12-9 HSPU Deadlift 225/155 400m Run w/medball 20/14 after set of 15 and 12 *12 min Timecap
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Thursday – October 12, 2017

Strength/Technique: Work up to heavy 3 rep Max Clean * build up to a weight that allows 3 reps within :45 seconds with excellent mechanics. 7 Min AMRAP 5 Box Jumps 30″/24″ 3 Cleans 225/155 *Mainsite WOD 27 Aug
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