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WOD – Monday – 09/12/16

WOD – Monday – 09/12/16
A. EMOM 14: (alt)
2 Squat cleans – heavy-ish
8-10 ring rows/pullups OR 2-4 muscle ups
B. For Time:
800m run
50 wallballs 20/14
30 Hang power clean 135/95

Bootcamp – Monday – 09/12/16

A. EMOM 14: (alt)
10 Goblet Squats – Grab a KB or DB or Bumper plate – Choose weight
10 Hollow Rocks or V-ups
B. For Time:
800m run
50 Air Squats
30 KB Swings – Russian – 50/35

WOD – Friday – 09/09/16

AMRAP 20:
11 Pull-ups (RX+ do C2B)

9 Power snatch 135/95

7 OHS (substitute to back squat)
Run 400m
 

Bootcamp – Friday – 09/09/16

A) 2 Rounds NOT For Time:
25m High knees
25m Butt Kicks
100m Jog
  Rest :30 btwn rounds
B) 3 Rounds For Time:
200m Run
10 Burpees
C) 21-15-9
DB Thrusters
Knees To Elbows

WOD – Thursday – 09/08/16

For Time:
Run 800m w/ medball
20 Wallballs 20/14
2 Rope climbs or 4 planks
Run 400m w/ sandbag
20 walking lunges w/ sandbag
2 Rope climbs or 4 planks
750m row

Bootcamp – Thursday – 09/08/16

Teams of 2*
25 min AMRAP:
30 Toes to bar/ knee raises
40 CAL ROW
50 Wall balls
40 burpees
30 DB hang Power cleans
   *break up reps as needed between partners

WOD – Wednesday – 09/07/16

Don’t forget…Copper Point Brewing Co on Friday night! CLICK HERE for details.

For Time:
Row 1k buy in, then…
10 RFT
6 DL 225/155
6 Bar Facing Burpees
6 HSPU (Scale to 3 Wall Climbs or 6 WTF’s)

Bootcamp – Wednesday – 09/07/16

5 Rounds For Time:
10 Burpees
12 SDHP 70/53
14 Abmat Sit-ups
200m Run

Bootcamp – Tuesday – 09/06/16

A) EMOM 12: (alt)
8-10 Dips
12-15 Hollow Rocks
2 Rope Planks
B) AMRAP 15:
9 Toes To Bar
19 Alternating Juming Lunges
9 KB Push Press (per arm)

WOD – Tuesday – 09/06/16

A) 3 Sets: Backsquat x6 reps. All sets heavy across
B) 3 Sets for time:
15 Thrusters 95/65
200m Run
15 Box jump overs 24/40
200m Run
15 Power snatches 95/65
200m Run
   – rest 2 min bet sets
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Today’s WOD

  • WOD – Friday – 09/30/16
    September 29, 2016 by
    BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED) On a running clock: 0:00 – 5:00 Build to heavy snatch single* 5:00-14:00 (9 minute ladder) 3 Power snatch 95/65 3...
    Read more

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