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Life changing fitness

Wod - Thursday June 1 2017

5/31/2017

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Oly Skill: 21:00 E3MOM

1 Snatch Pull + 1 Squat Snatch + 1 OH
Squat – Go Heavy today

MetCon:

21 - Squat Snatch (95/65)
5 Lengths Sled Push (225/155)
15 - Squat Snatch (115/75)
4 Lengths Sled Push (225/155)
9 - Squat Snatch (135/85)
3 Lengths Sled Push (225/155)
6 - Squat Snatch (155/105)
2 Lengths Sled Push (225/155)
3 - Squat Snatch (185/125)
1 Lengths Sled Push (225/155)
​

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Wod - Wednesday may 31 2017

5/30/2017

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BenchMark: 1:00 Max Ring Rows

Gymnastic Strength: EMOM until Unable to continue
Climbing Pull Up Complex Ladder.

RX
1 – Strict + Kipping + C2B
2 - Strict + Kipping + C2B, etc

Rec
1 - Ring row + 1 Strict 1 + Kipping, etc

Metcon: 3 Rounds
25 Cal AB
21 KBS (55/35)
12 Pull Ups


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Wod - Tuesday may 30 2017

5/29/2017

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15:00 Hand Stand Walk Work

MetCon 1:
30-24-18-12
Cal Assault Bike
KB Snatch (35/25)

MetCon 2:
"Rhys's Pieces"
29 Deadlift
29 Front Squats
​29 Power Snatches
(135/85)
​
Happy Birthday Rhys!!!

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Wod - Monday May 29 2017

5/28/2017

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Strength 1: 15:00 EMOM
1:00 Front Squats 2 reps @ 90%
1:00 Strict Pull ups
1:00 Rest

​Strength 2: 2 Rounds
8-12 Reps Back Squat
@ Front Squat Weight
Rest 3:00 between attempts

Metcon:
400m D-Ball/Sand Bag Carry

​

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Wod - Friday may 26 2017

5/25/2017

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BenchMark:
1000m row

MetCon 1: 3 Rounds for Time

75 Double Unders
50 Air Squats
25 Calorie Row

Metcon 2:

“Ab-solution”

​

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Wod - Thursday may 25 2017

5/24/2017

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Oly Skill:  20:00 E2MOM

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Metcon: 3 Rounds

21 Wall Balls
15 Pull Ups
9 Clean & Jerk (115/75)
​

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Wod - Wednesday may 24 2017

5/23/2017

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Accessory work: 4 Super Sets:

Waiters Carry
Farmers Walk
Single Leg Romanian Deadlifts

Metcon: 5 Rounds

400m run
30 Push Ups
200m Plate Carry (45/25)
10 HSPU
​

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WOD - Tuesday may 23 2017

5/22/2017

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Gymnastic Skills:

15:00 Muscle Ups Transition work

Metcon:

40 Kettle Bell Swings (53/35)
40 Cal row
30 Burpees
30 Cal row
20 Box Jump Overs (24/20)
20 Cal row
10 Muscle Ups
20 Cal row
20 Box Jump Overs (24/20)
30 Cal row
30 Burpees
40 Cal row
40 Kettle Bell Swings (53/35)
​

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WOD - Monday May 22 2017

5/21/2017

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Picture

NOON ONLY - open class all Members welcome!

Murph

​




​

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WOD - Friday May 19, 2017 - Happy Birthday Steve

5/18/2017

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Picture
MetCon 1:
For Time
35 Jerks (135/95)
5 Deadlift (315/205)
19 Cal Assault Bike
17 Pull Ups

MetCon 2:
5 Rounds
19 Cal Row
17 Push Ups
35 Double Unders
​

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