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Life changing fitness

WOD - Aug 1, 2014 "Danny"

7/31/2014

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Picture
Strength:
Push Jerk
3-3-3-3-3

MetCon:
“Danny”
20 Minutes AMRAP
30 Box Jumps 24/20”
20 Push Press 115/75#
30 Pull-ups    

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WOD - July 31, 2014

7/30/2014

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Picture
Strength:
Max weight
50ft Seated Sled Pull
(1:00 Cap each attempt)

MetCon:
3 Rounds, 1:00 each
Hang Snatch (115/75)
Ring Push Up
Deadlift (315/205)
Rest

Bonus Strength
Bench Press
5-5-5-5-5


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WOD - July 30, 2014

7/29/2014

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Picture
Strength:
Find Max:
Front Squat + Hang Squat Clean + Front Squat

MetCon:
PARTNER WOD
5 Rounds Each
2:00 AMRAP
20 Burpees
Max Calorie Row

Bonus Strength
Max Unbroken Strict Ring Rows


Bye Amanda! You will be missed!
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WOD - July 29, 2014 "Triple 3"

7/28/2014

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Picture
MetCon: "Triple 3"
3000m row
300 double unders
3 mile run
 
Bonus Strength:
5 Rounds
8 C2B Pull Ups
REST 1:00

Bonus Mobility
5 x 4:00 Mobility WOD Stretches


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WOD - July 28, 2014 - "Brandon"

7/27/2014

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Picture
For Time:
7 Deadlift (365/225)
27 Clean (185/125)
14 Back Squat (315/205)
23 Jerk (155/105)

Happy Birthday Brandon!

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WOD - July 25, 2014

7/24/2014

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Picture
Strength:
Max Weight Unbroken 20m OH Lunge

MetCon
30-20-10
Backsquat (135/95)
50 double unders
shoulder to overhead (135/95)
50 double unders


Bonus:
Max effort 500m row


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WOD - July 24, 2014

7/23/2014

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Picture
4 rounds
1:00 each station
1:00 Rest between rounds
Plate Smashing (45/25)
Rope Slamming
Ball Tossing (30/20)
Heavy bag Pressing (100/70)
Summersaulting  
Good Time :)

Bonus:
6 Rounds
7 C2B Pull Ups
REST 1:00


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WOD - July 23, 2014

7/22/2014

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Picture
DeadLift
4-4-4-4-4
Metcon:
15- ft, rope climb, 10 ascents
100-meter walking lunge
50 burpees
100-meter walking lunge
10 muscle ups

Bonus Strength
Tabata hand and foot ring Plank. :20 top of push up position, 10 at bottom

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WOD - July 22, 2014

7/21/2014

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Picture
Strength:
Single Arm Barbell Snatch
2-2-2-2-2 [1 each side]

Metcon
15:00 AMRAP
90/60-lb. dumbbell snatches, 5 reps, left arm
90/60. dumbbell snatches, 5 reps, right arm
10 Box Jumps (36/27)

Bonus Strength:
Max Unbroken Ring Push ups

Bonus Mobility:
5 x 4:00 Mobility WOD Stretches 

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WOD - July 21, 2014

7/20/2014

0 Comments

 
Picture
Strength:
EMOM Back squat
5-5-5
rest 3:00
3-3-3
rest 4:00
1-1-1

Metcon
3 Rounds 
1:00 Max Pull Ups
Rest :30
1:00 Max Double Unders
Rest :30
1:00 Max Burpees 
Rest 3:00

Bonus Strength:
6 rounds 
6 toe to bar 
1:00 rest

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