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WOD

1
Nov

Manscape

WOD 11.2.17

A. Bench Press

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

Row 10 calories after each set

B.

Teams of 2 complete

90 wall balls

60 calorie Row

30 man makers

31
Oct

Snatch on the GO!

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Hope you all had a great halloween ! Time to get after it now that the candy has been digested.

” Snatch on the GO ”

5 x 3 min Rounds

Run 400m

Max Reps snatch 75 / 55 bar

Rest 1:30

Increase load of snatch every round

RX loads

Round 1 75 / 55

RD 2 95 / 65

RD3 115 / 75

RD4 135 / 85

RD5 155 / 95

30
Oct

Dia de los Muertos

NOTE : no 615 pm class tonight, have a safe Halloween! 

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” Dia De Los Muertos ”

20 min AMRAP

6 Deadlifts 225/155

9 HSPU

13 Box Jumps

29
Oct

OverHead Squat 1 RM

A.

Overhead Squat

1 – 1 – 1 – 1 – 1- 1 -1 ( 7 x 1 )

Beginners : 3 – 3 – 3 – 3 – 3 – 3 ( 7 x 3 )

B.

” crazy town”

Row 1000m

50 overhead squats 45 / 35

30 toes to bar

 

 

 

26
Oct

21 Jump Street

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WOD 10 . 27 . 17

 

A. Build to a heavy 2 rep thruster from the rack

B. ” 21 Jump Street ”

For time

9 thrusters 95 / 65

9 Burpee Box Jump Overs

12 thrusters 95 / 65

9 Burpee Box Jump Overs

15 thrusters 95 / 65

9 Burpee Box Jump Overs

18 thrusters 95 / 65

9 Burpee Box Jump Overs

21 thrusters 95 / 65

9 Burpee Box Jump Overs