WOD

Nov 1st, 2017

Category: WOD
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THURSDAY 11/2/17

4 SETS
BACKSQUAT 3-5 REPS
REST 90 SEC
STRICT PULL UPS 5-7 REPS
REST 90 SEC

B. FOR TIME
1000M ROW
-IMMEDIATELY INTO-
3 ROUNDS
10 OH SQUAT (115/85)
15 PULL UPS

Oct 31st, 2017

Category: WOD
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WEDNESDAY 11/1/17

3 SETS FOR MAX REPS
1 MIN – WALLBALLS (20/14)
1 MIN – REST
1 MIN – POWER CLEAN (135/95)
1 MIN – REST
1 MIN – BOX JUMPS (24/20)
1 MIN – REST
1 MIN – BURPEES
1 MIN – REST

Oct 30th, 2017

Category: WOD
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TUESDAY 10/31/17

4 & 5 PM ONLY!!!!!!!!
MornIng classes – normal

A. 5 SETS
BENCH PRESS 5-7 REPS
-REST 1 MIN-
KB ROW 10 REPS
-REST 1 MIN-

B. ON A 3 MIN RUNNING CLOCK
400M RUN
PUSH UPS – MAX REPS
-REST 2 MIN BETWEEN SETS FOR 4 SETS-

Oct 29th, 2017

Category: WOD
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MONDAY 10/30/17

“HOLBROOK”
10 ROUNDS
5 THRUSTERS (115/85)
10 PULL UPS
100M SPRINT
-1 MIN REST-

HeroJasonHolbrook

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Oct 28th, 2017

Category: WOD
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Saturday 10/28/17

“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185