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Life changing fitness

WOD - FRIDAY, JUNE 1, 2018

5/31/2018

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Picture
Bi-linear

 
Spotlight on:
Push through the heels

MetCon:
E5MOM 
5 x 500m row.
At the next 5:00 start you next round
 

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WOD - THURSDAY, MAY 31, 2018

5/30/2018

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Picture
Spotlight on:
Pacing

Metcon
10:00 AMRAP
HSPU
Rest 5:00
10:00 AMRAP
Strict Pull Ups
Rest 5:00
10:00 AMRAP
Push Ups
 
#TherapeuticThursday
12:00 Mobility

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WOD - WEDNESDAY, MAY 30, 2018

5/29/2018

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Picture
Metcon:
“Viking’s 30”
20:00 E4MOM
5 x 
30/21 Cal Assault Bike
Odd Rounds: 8 HSPU
Even Rounds: 8 Muscle Ups
At the next 4:00 start you next round
Happy Birthday Rhys!


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WOD - Tuesday - May 29, 2018

5/28/2018

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Picture
Spotlight on:
Core engagement while moving
​

Metcon:
10:00 AMRAP
Back Squat (275/185)
Rest 5:00
10:00 AMRAP
Deadlift (315/205)
Rest 5:00
10:00 AMRAP
Deadlift (205/145)

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WOD - MONDAY, MAY 28, 2018

5/27/2018

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Picture
Leg Strength

Spotlight on:
 Air Squat

Metcon:
20:00 E4MOM
400m run
At the next 4:00 start you next round
 
#MobilityMonday
12:00 Mobility

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WOD - FRIDAY, MAY 25, 2018

5/24/2018

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Picture
Bi-linear
Set Max 8 Rep OH Lunge Each Arm.

Spotlight on:
Push through the heels

MetCon:
15:00 AMRAP
13 Cal row
10 Power Cleans (135/95)
7 Push Jerk (135/95)

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WOD - THURSDAY MAY 24, 2018

5/23/2018

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Picture
Running
​
Muscle Up Work

Spotlight on:
Pacing

Metcon
12:00 AMRAP
9 Burpee to target
6 HSPU
3 Muscle Ups

#TherapeuticThursday
12:00 Mobility

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WOD - Wednesday, MAY 23, 2018

5/22/2018

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Picture
Metcon:
“Fragracebel's revenge”
12:00 for all partners to complete:

Isabel (115/75) 
Grace (115/75)
Fran  (75/55)
 
Partner 1:
Isabel
Partner 2:
Grace
Partner 3:
Fran
-------------------------
Partner 1:
Grace
Partner 2:
Fran
Partner 3:
Isabel
---------------------------
Partner 1:
Fran
Partner 2:
Isabel
Partner 3:
Grace
 
#MobilityMonday
12:00 Mobility

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WOD - TUESDAY, MAY 22, 2018

5/21/2018

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Picture
Pressing Strength
20:00 to Set Max 10m Yoke Carry
Front Rack for men, Back Rack for women

​Spotlight on:
Core engagement while moving

Metcon:
“Bertha”
12 DL – 50m (225/155) - 5 Cal Assault Bike
10 DL - 40m (275/185) - 10 Cal Assault Bike
8 DL - 30m (315/205) - 15 Cal Assault Bike
6 DL - 20m (365/235) - 20 Cal Assault Bike
4 DL - 10m (405/275) - 25 Cal Assault Bike
 
 

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WOD - MONDAY, MAY 21, 2018 - Noon Class Only

5/20/2018

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Picture

 Spotlight on:
Hip Extention

Metcon:
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Olympic Lifting
20:00 to Set Max 2 Rep Hang Squat Snatch


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