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Life changing fitness

WOD - August 1st, 2017

7/31/2017

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Picture
Gymnastics:
15:00 Strict HSPU work

Metcon: 
500m row
50 pull ups
500m row
40 Cal bike
500m row
30 Front Squats (155/105)
500m Row
20 HSPU
500m Row
10 Mucle Ups
 

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WOD - July 31st, 2017

7/30/2017

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#MidlineMonday
Front Rack Yoke
5 Rounds
20m

Metcon:
15:00 AMRAP
60 Double Unders
30 Calorie Row
15 OHS (115/80)

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WOD - July 28th, 2017

7/27/2017

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#FemaleFriday
The next 8-10 weeks we will be programming one of the "girl" benchmark workouts. Enjoy :)
 
Skill:
Work up to a heavy 3 Rep Touch and Go Clean & Jerk

MetCon:
Grace
135lb Clean & Jerk
30 Reps
 

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WOD - July 27th, 2017

7/26/2017

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Picture
Metcon: 
1 Mile Run
5 Rounds:
10 Burpee Box Jumps
10 Pull Ups
1 Mile Run

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WOD - July 26th, 2017

7/25/2017

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Picture
#Wall-eWednesday
 
Over the next 8 weeks we are going to work on increasing our ability to connect Wall Balls.
 
Today we are going to set a benchmark and then increase by 5 reps each week.

Metcon:
3 Rounds
5 Deadlift (365/205)
10 HSPU
15 Wall Balls (30/20)
20 Cal AB
 
 
 
 

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WOD July 25th, 2017

7/24/2017

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Picture
15:00 Strict C2B Work
 
Metcon:
 20:00 AMRAP
10 – Lunges with D-ball or Sandbag on Left Shoulder (100/75)
5 Squats with weight on shoulder
15/12 Cal Row or AB
10 – Lunges with D-ball or Sandbag on Right Shoulder (100/75)
5 Squats with weight on shoulder
15/12 Cal Row or AB


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WOD July 24th, 2017

7/23/2017

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Picture


“Cindy 500”
Partner WOD:
250 Cal Row
250 Cal AB
1 Round of Cindy before you switch partners.
 
50:00 CAP
​

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WOD - July 21, 2017

7/20/2017

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Picture
Benchmark:
400m run
 
MetCon:
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)
 

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WOD - July 20, 2017

7/19/2017

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Picture
10 Deadlifts, 275/185
10 Cal Bike
8 Deadlifts, 315/225
15 Cal Bike
6 Deadlifts, 365/255
20 Cal Bike
4 Deadlifts, 405/285
25 Cal Bike
2 Deadlifts, 425/295
*1 Barbell, you change the weights
​

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WOD - July 19, 2017

7/18/2017

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Picture
Strength :
30:00 E2MOM
Attempt to Set a Snatch PR
      
MetCon:
For Time:
24 Cal Row
24 Box Jump Overs (24/20")
24 Power Snatch (75/55)
24 TTB




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