11.16.17

November 15, 2017

Warm Up

WOD:
21-15-9
Row x Cal
KBS (70/55)
DB Walk Lunge 5 x gym (35/25)
15-12-9
Row x Cal
Ring Dip
DB Walk Lunge 3 x gym
9-6-3
Row x cal
Def HSPU (45# plates w/ butt pad)
DB Walk Lunge 1 x gym

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11.15.17

November 14, 2017

Warm Up

Strength: BoR & Pull Ups

Wod
15-12-9-6-3
Hang Power Clean (135/95)
MB Sit Up (20/14)
Pull Up

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11.14.17

November 13, 2017

Warm Up

Strength: Floor Press & Strict Press

Wod:
Wod
20 mins to complete
*Can be broken up into any rep scheme
1 mile run
100 Dubs
50 Burpees
25 Push Press (95/65)
5 Muscle Ups

Ex.
Run 1 mile
Then 5 rounds
20 dubs
10 burpees
5 Push

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11.13.17

November 12, 2017

Warm Up

Strength: Back Squat & Lunge

Wod:
3 Rounds for time
400 m run
30 Wallballs (20/14)
30 Box jumps

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11.9.17

November 8, 2017

Warm Up

Wod:
Complete chipper in intervals of :40 secs of work 20: sec of rest
100 Double Unders
90 Squat Jumps
80 Push Ups
70 Mountain Climbers
60 Jumping Lunges (30L/30R)
50 DB Push Press (35/25)
40 Arm Haulers
30 Atomic Sit ups (25/15)
20

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11.8.17

November 7, 2017

Warm Up

Strength: BoR & Pullups

Wod
6 min AMRAP
2 Deadlifts (275/185)
5 C2B
10 Wall Balls (20/14)

Rest 2 mins

8 min alt EMOM
A) Row 250m- Men Row 200 m- Women
B) 7 T2B & 7 MB Cleans (20/14)

*Score in Rounds completed in Wod 1 + EMOM

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11.7.17

November 6, 2017

Warm Up

Strength: Floor Press & Strict Press

Wod:
4 4-minute rounds no rest in between rounds

Run 400m
20 KBS (70/55)
10 HSPU
20 Dubs
10 Burpees

*Score is total rounds completed in the 4 rounds
* Pick up where you left off after run

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11.6.17

November 5, 2017

Warm Up

Strength: Back Squat & Lunge

Wod:
3 rounds for time
500 m row
10 Hang Power snatch (95/65)
15 Over head squat (95/65)
20 Sit ups

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11.3.17

November 2, 2017

Friday Nov 3rd Hours
Open gym
5:30 AM - Open
11:30 AM- Closed
4:30 PM- Open

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11.2.17

November 1, 2017

*No Lunch Class Friday 11/3

Warm Up

Wod:
40 Min AMRAP
Run x 800 m
1- Arm OH Walking Lunge x 40 Steps (1 DB @ 35/25 - 20R/20L)
Russian Twists x 40 Total (35/25)
Uneven DB Pushups x 40 (20 on DB in R/ 20 w/ DB in left)
DB Turkish get up x 20 (1

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