Saturday Wod 11.3.18

“Nancy” 5 Rounds For Time Run 400 Meters 15 Overhead Squats 95/65# Optional Work Establish Your Heaviest Set Hang Power Clean + Power Clean + Front Squat

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Friday Wod 11.2.18

5 Tough Sets Back Squat x 5 @33X1 Then In Partners Level 1 10 Minutes AMRAP 60 Double Unders 20 Handstand Pushups (Partners Switch Double Unders at 30) L-Sit Hold While Partner Performs Double Unders Level 2 – 30 HSPU Each Round

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Thursday Wod 11.1.18

10 Minutes EMOM Min 1 – Half Kneeling Pallof Press x 30/Side Min 2 – Single Leg DB Romanian Deadlift x 8/Side Then Level 1 3 Rounds For Time 10 Deadlifts 225/155# 20 Burpees (To Target) 50′ Farmer Carry DB Lunge 45/30# Level 2 – 275/185#, 70/45#

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Wednesday Wod 10.31.18

Reminder, no 6:30pm class tonight due to Halloween. 4 Rounds, Each For Reps 5 Minutes AMRAP 9 Push Press 9 Box Jump Overs 24/20” 9 Kettlebell Swings Rest 3 Minutes After Each 5 Minute Bout Level 1 – 95/65#, 53/35# Level 2 – 115/75#, 70/53# Optional Work Every 90 Seconds For 15 Minutes (10 Sets) […]

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Tuesday Wod 10.30.18

20 Minutes E120 (10 Sets) 3 Snatches Then “Randy” For Time 75 Snatches 75/55# Optional Work 3 Tough Sets Snatch High Pull x 5 3 Tough Sets Snatch Grip Romanian Deadlift x 5

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Monday Wod 10.29.18

5 Tough Sets Bench Press x 5 5 Tough Sets Strict Weighted Pull-up x 5 Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 3 Tough Sets Barbell Bicep Curl x 10

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Saturday Wod 10.27.18

In Partners Or Individuals “Angie” For Time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats If Done In Partners, Sit-ups and Air Squat Must Be Done Synchronized Optional Work Build To Your Heaviest Set Snatch Pull + Hang Snatch + Snatch No Drops Between Snatches

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Friday Wod 10.26.18

5 Tough Sets Front Squat x 5 @24X1 Then Level 1 21-15-9 Reps For Time Overhead Squat 95/65# Box Jump Overs 24/20” Level 2 – 115/75# Level 2+ – 135/95#

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Thursday Wod 10.25.18

12 Minutes EMOM Min 1 – 12 Pistol Squats MIn 2 – Tall Kneeling Press x 30 Seconds Then Level 1 3 Rounds For Time 20 DB Snatches 50/35# 20 Toes To Bar Level 2 – 70/50# Level 2+ 3 Rounds For Time 12 DB Snatches 100/70# 20 Toes To Bar

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