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Tuesday, November 26, 2019
WOD 11-27-19
"Birch"
Buy in- 30/21 cal AAB
Then-
20 Bar MU
40 DL (225/155)
60 S2OH (115/75)
80 cal row
100 WB (20/14)
120 ft. HS Walk
Every. Single. Rep. For him.
WOD 11-26-19
EMOM x 18-
1- 50 DU
2- 15 ring row
3- 10 HPCL
Sunday, November 24, 2019
WOD 11-25-19
Bench Press 3-3-3-3-3
------------------------------
15-12-9-6-3
DB SN
Burpee box jump
Thursday, November 21, 2019
WOD 11-22-19
Start- 10 dball
Then- 3rds
20 WB (20/14)
5 wall climb
End- 10 dball
Wednesday, November 20, 2019
WOD 11-21-19
4 rds-
1:00 on/1:00 off
Row
Bike
Ski
Tuesday, November 19, 2019
WOD 11-20-19
Bench Press 5-5-5-5-5
------------------------------
9-15-21
burpee
T2B
Luke's off to a great start! Jumped right in and his movement's
looking solid. Welcome to Mad City, Luke!
Monday, November 18, 2019
WOD 11-19-19
EMOM x 18-
1- 10 C2B pull-up
2- 15 KBS
3- :40 KB FR carry
Sunday, November 17, 2019
WOD 11-18-19
EMOM x 10- 1 DL + 1 CL + 1 Jerk
------------------------------------------------
30-20-10
Thruster (95/65)
DU (x3)
Consistency is key. Hard work pays off.
Keep it up, Breanna.
Thursday, November 14, 2019
WOD 11-15-19
With partner accumulate-
50 cal AAB
75 cal row
75 pull-ups
*1 person working at a time
Then- 50 synchro burpees
Wednesday, November 13, 2019
WOD 11-14-19
EMOM x 12- 2 SN
————————
A- 3 x 10 SN DL
B- 3 10-12 FR KB lunge
C- 3 x 1-2 min plank
Tuesday, November 12, 2019
WOD 11-13-19
EMOM x 10- 2 HCL
——————————
5 rds-
20 WB (20/14)
20 KBS
Monday, November 11, 2019
WOD 11-12-19
EMOM x 18-
1- 5 S2OH
2- 10 T2B
3- 15 box jumps
Sunday, November 10, 2019
WOD 11-11-19
"The Chief"
5 x 3:00 AMRAP-
3 PCL (135/95)
6 push-up
9 air sq
*1:00 rest btw
Thank you, Veterans!
Thursday, November 7, 2019
WOD 11-8-19
OPEN 20.5
40 ring M-UP
80 cal row
120 WB (20/14)
*may partition any way
*20 min cap
Wednesday, November 6, 2019
WOD 11-7-19
Row in meters-
500 - 400 - 300 - 200 - 300 - 400 - 500
1:1 Rest
Tuesday, November 5, 2019
WOD 11-6-19
Press 1-1-1-1-1
———————
21-15-9
S2OH (115/75)
Ring row
KBS 53/35
Monday, November 4, 2019
WOD 11-5-19
EMOM x 18-
1- 4 PCL
2- 12 over bar burpee
3- 48 DU
Sunday, November 3, 2019
WOD 11-4-19
BSq 1-1-1-1-1
———————
4 rds-
24 WB (20/14)
12 T2B
Friday, November 1, 2019
11-1-19
"OPEN 20.4"
30 box jumps (24/20)
15 CL and Jerk (95/65)
30 box jumps
15 CL and Jerk (135/85)
30 box jumps
10 CL and Jerk (185/115)
30 pistols
10 CL and Jerk (225/145)
30 pistols
5 CL and Jerk (275/175)
30 pistols
5 CL and Jerk (315/205)
*20 min cap
WOD 10-31-19
Happy Halloween!
5 sets-
5 floor press
10 strict pull-ups
---------------------------
A- 4 x max push-up
B- 4 x 10 barbell row
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