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WOD

25
Oct

all the pulling

WOD 10 . 26 . 17

Saturday we will have a costume WOD. Don’t be shy, wear a halloween costume and be ready to hit a  WOD that will scare the gains out of you. This will be for the 830 class. Hope to see you all there dressed up and ready to crush it!

Thursday

” All the pulling ”

For time

400m Run

40 Pull ups

400m Run

20 Chest to bar pull ups

400m Run

10 Bar muscle ups ( scale with jumping or banded )

400m Run

5 Rope Climbs

24
Oct

Triple Ds

WOD . 10 . 25 . 17

 

“Triple Ds ”

14 min AMRAP

7 Deadlifts  185 / 125

7 Dips

35 Double unders

23
Oct

Long Johns

WOD. 10 . 24 . 17

Xendurance order is on the front desk. I will order it Friday. These are pharmacy grade , clean , upper end solutions that I personally use to supplement my nutrition. I would recommend the creatine, fish oil, and xndurance tabs = start with these first. The protein and fuel 5 you can get from real food. But it is nice to have a chocolate treat after a wod that tastes good.

” Long Johns ”

Buy In : 800m Run

5 Rounds

10 m OHL 53 / 35 KB

10 Toes to bar

10 m OHL 53 / 35 KB

10 KB Figure 8 , 53 / 35

Cash out : 400m Run

 

22
Oct

Gun Powder

Image may contain: 3 people, people smiling, people standing, shoes and indoor

Congrats to 7 of our athletes that competed in the ” Girls Gone RX ” charity competition this weekend. Ann, Mel , Noreen, Nicole, Kristi, Ashley and Amanda all participated in this girls only comp. For most of the girls, this was their first competition! This was a unique competition in a number of ways, first all ladies , second there were no division – all RX , so for a lot of ladies there was some real difficult movements to accomplish with no scales available. I think this is a great learning experience for all competitors not only to get a taste of competition but mainly to see where you can improve across the board. Whether conditioning, double unders , strength or mobility, you can now look back and see where we need to improve. The discipline of hard work, begets further discipline. Super proud of all the ladies and doing it all for a such a great cause …. the tatas

WOD . 10 . 23  . 17

A.

On the 2 minute for 5 sets do the following complex , try and build each set.

1 deadlift

1 hang squat clean

1 front squat

1 push jerk

1 split jerk

B.

“Gun Powder ”

amrap 9 min

3 Clean and Jerks 155 / 105

6 Push Ups

9 Squats

 

 

19
Oct

Motor Boat

WOD 10 . 20 . 17

A.

Snatch 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1

On the 90 sec.

building

B.

” Motor Boat ”

12 min AMRAP

3 power snatch 135 / 85

30 dubs