WOD

Sep 22nd, 2017

Category: WOD
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SATURDAY 09/23/17

“LUKE”
AMRAP 5
4 POWER CLEANS (155/105)
24 DOUBLE UNDERS
10 PULL UPS

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OPTIONAL
TEAMS OF 2
40 LATERAL BURPEES
40 POWER CLEANS (135/95)
40 LATERAL BURPEES

Sep 21st, 2017

Category: WOD
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FRIDAY 09/22/17

PERFORM 4 SETS AGAINST A 5 MIN RUNNING CLOCK
500M ROW
IMMEDIATELY FOLLOWED BY AMRAP OF
10 KB SWINGS (53/35)
10 PUSH UPS

Sep 20th, 2017

Category: WOD
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THURSDAY 09/21/17

A. 3 SETS
REVERSE LUNGES – 8-10 REPS EACH LEG
-REST 2 MIN
WEIGHTED PULL UPS
-REST 2 MIN

B. 3 ROUNDS
10 THRUSTERS (115/85)
20 PULL UPS
200M RUN

Sep 19th, 2017

Category: WOD
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WED 9/20

A. PUSH PRESS
BUILD TO A HEAVY 3

B. 3 ROUNDS
10 DEADLIFTS (225/155)
15 RING DIPS
30 DOUBLE UNDERS

Sep 18th, 2017

Category: WOD
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TUESDAY 09/19/17

A. SNATCH
BUILD TO A HEAVY OR WORK ON TECHNIQUE

B. ON THE MINUTE X 10
5 BURPEE BOX JUMP OVER (24/20)
5 TOES 2 BAR