Blog Archives

WOD - MONDAY, SEPTEMBER 17, 2018

9/16/2018

20:00 E2MOM
2 OH Squats

Spotlight on:
Core Stability

Metcon:
5 Rounds:
10 OH squats (115/75)
10 Pull-ups,
10 B-Ball OTS (100/75/50)
10:00 Cap

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WOD - FRIDAY, SEPTEMBER 14, 2018

9/13/2018

0 Comments

BenchMark

Spotlight on:
Pushing the pace

MetCon:
“Robin”
2 Rounds:
30/24 Cal Assault Bike
400m Run
500m Row
(16:00 Cap)

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WOD - THURSDAY, SEPTEMBER 13, 2018

9/12/2018

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Deadlift

20:00 E2MOM
Odd Rounds:
8 Reps  Single Leg Deadlift
Even Rounds:
Strict C2B Pull Ups

Spotlight on:
Fight the twist

Metcon:
3 Rounds:
3 – Bar Muscle Ups
6 –  C2B Pull Ups
9 – Pull Ups
12 – TTB
15  - Cal Row
Rest 2:00 Between Rounds
(15:00 Cap)

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WOD - WEDNESDAY, SEPTEMBER 12, 2018

9/11/2018

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OH Squat
20:00 E2MOM
OH Squat + Snatch Balance + Hang Squat Snatch

Spotlight on:
Vertical bar, vertical hips

Metcon:
12:00 AMRAP
400m Run
30 Wall Balls

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WOD - TUESDAY, SEPTEMBER 11, 2018

9/10/2018

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Long

Spotlight on:
Barbell Cycling

Metcon
Teams of 3:
25:00 AMRAP
150/100 Calorie Bike, 100 Power Cleans (135/95)
150/100 Calorie Bike, 80 Push Jerks (135/95)
150/100 Calorie Bike, 60 Front Squats (135/95)
150/100 Calorie Bike, 40 Clusters (135/95)

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WOD - MONDAY, SEPTEMBER 10, 2018

9/9/2018

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Bench Press

18:00 E3MOM
6 Reps DB Bench Press

Spotlight on:
Breathe during the press

Metcon:
8:00 AMRAP
2 Muscle Ups
4 Ring Dips
6 OH Double KB Lunges (55/35)

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WOD - FRIDAY, SEPTEMBER 7, 2018

9/6/2018

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BenchMark

Spotlight on:
Pushing Through

MetCon:
“Anala”
1000m Row
Then:
21-15-9
DB box step overs (50/35)
Burpees
At the top of each min after the row: 5 C2B Pull Ups

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WOD - THURSDAY, SEPTEMBER 6, 2018

9/5/2018

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Bench Press
21:00 E3MOM
2 Reps Bench Press

Spotlight on:
Create tension before lift

Metcon:
3 Rounds for time:
50 Air Squats
35 Push Ups
15 Cal AB
15:00 Cap

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WOD - WEDNESDAY, SEPTEMBER 5, 2018

9/4/2018

0 Comments

Deadlift
21:00 E3MOM
2 Reps Deadlift

Spotlight on:
Create tension before lift

Metcon:
21-15-9
Deadlift (225/155)
800-600-400m Run
(12:00 Cap)

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WOD - TUESDAY, SEPTEMBER 4, 2018

9/3/2018

4 Comments

OH Squat
20:00 E2MOM
Snatch Balance + Hang Squat Snatch

Spotlight on:
Speed Under Bar

Metcon
21-15-9
Power Snatch (85/55)
C2B Pull Up
(8:00 Cap)