Blog Archives

WOD - MONDAY, OCTOBER 1, 2018

9/30/2018

OH Squat

20:00 to Set
1 RM OH Squat

Spotlight on:
Active Press into the bar

Metcon:
10:00 AMRAP
10 OH Squats (115/75)
10 C2B Pull Ups

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WOD - FRIDAY, SEPTEMBER 28, 2018

9/27/2018

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BenchMark

Spotlight on:
Pushing the pace

MetCon:
“Lemon Drop”
21-15-9
Cal Row
OH Lunge (115/75)
100 Double Under’s between rounds
15:00 CAP

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WOD - THURSDAY, SEPTEMBER 27, 2018

9/26/2018

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Deadlift
30:00 to Set
1 RM Deadlift

Spotlight on:
Tight Lats – Push through the floor

Metcon:
5:00AMRAP
10 KB Box Step Overs (55/35)
10 Burpee Box Jump overs
(24/20)

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WOD - WEDNESDAY, SEPTEMBER 26, 2018

9/25/2018

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Bench Press
20:00 to Set
1 RM Bench Press

Spotlight on:
Keeping tight

Metcon:
"Elizabeth"
21-15-9 reps of:
Clean 135/95
Ring dips
10:00 Cap

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WOD - TUESDAY, SEPTEMBER 25, 2018

9/24/2018

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Spotlight on:
Barbell Cycling

Metcon
14:00 AMRAP
40 Double Unders
20 HSPU
10 Box Jump Overs (30/24)
5 Ring Muscle Ups

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WOD - MONDAY, SEPTEMBER 24, 2018

9/23/2018

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Long

Spotlight on:
Core Stability

Metcon:
@0:00
21-15-9
Burpees
400m run after each round
@10:00
21-15-9
KB swing 55/35
400m run after each round
@20:00
21-15-9
Cal Assault Bike
400m run after each round
30:00 Cap

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WOD - FRIDAY, SEPTEMBER 21, 2018

9/20/2018

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BenchMark

Spotlight on:
Pushing the pace

MetCon:
“BatMan”
10 Snatch (135/95)
10 Muscle Ups
20 Clean (135/95)
20 C2B
30 Jerk (135/95)
30 HSPU
10 Front Squat (225/155)
40 Pull Ups
20 Back Squat (225/155)
50 Push Ups
30 Deadlift (225/155)
(40:00 Cap)

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WOD - THURSDAY, SEPTEMBER 20, 2018

9/19/2018

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Bench Press

18:00 E3MOM
5 Reps Bench Press

Spotlight on:
Fight the twist

Metcon:
4 Rounds
1:30 Work/1:30 Rest
15/12 Cal Elevated Row
15 Burpees
AMAP Double Unders

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WOD - WEDNESDAY, SEPTEMBER 19, 2018

9/18/2018

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Long

Spotlight on:
Vertical bar, vertical hips

Metcon:
8K Run or 36:00 Assault Bike for Cal

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WOD - TUESDAY, SEPTEMBER 18, 2018

9/17/2018

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Deadlift
18:00 E3MOM
5 Reps Deadlift

Spotlight on:
Barbell Cycling

Metcon
12:00 AMRAP
9 Deadlift
6 FR Barbell Step Ups
3 Front Squats
(95/65)