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Life changing fitness

January 1, 2020

12/31/2019

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HAPPY NEW YEARS!!

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december 31, 2019

12/30/2019

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​New Years Eve
 
·       7 Rounds For Time
·       7 Handstand Push-Ups
·       7 Thrusters (135/95 lb)
·       7 Knees-to-Elbows
·       7 Deadlifts (245/165 lb)
·       7 Burpees
·       7 Kettlebell Swings (2/1.5 pood)
·       7 Pull-Ups
 

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December 31, 2019

12/30/2019

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​New Years Eve
 
·       7 Rounds For Time
·       7 Handstand Push-Ups
·       7 Thrusters (135/95 lb)
·       7 Knees-to-Elbows
·       7 Deadlifts (245/165 lb)
·       7 Burpees
·       7 Kettlebell Swings (2/1.5 pood)
·       7 Pull-Ups
 

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december 30, 2019

12/29/2019

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​“John Atkinson”
12 Rounds:
6 Deadlift (225/155)
7 Bench Press (225/155)
44 Cal AB or Row
 

May be done solo or as a partner WOD

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december 27, 2019

12/26/2019

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​“OP Matiru”
• 50 Front Squat – 135/95(M) – 95/65(W)
• 50 Push Press – 135/95(M) – 95/65(W)
• 50 Deadlifts – 225/185 (M) – 185/115(W)
• Row 1500 m
• 25 Front Squat – 135/95(M) – 95/65(W)
• 25 Push Press – 135/95(M) – 95/65(W)
• 25 Deadlifts – 225/185 (M) – 185/115(W)
• Row 1500 m
 
Partner WOD
“resting partner” does 10 burpees”each switch

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December 26, 2019

12/25/2019

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​Boxing Day
 

“Cirillo” 
24:00 AMRAP
10 Hang Power Cleans (95/65)
22 Air Squats 
14 Burpees  

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December 25, 2019

12/24/2019

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Merry CHRISTMAS!!!

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December 24, 2019

12/23/2019

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​Christmas Eve
50-40-30-20-10
Cal Row
Burpee Over Rower

KB Swings

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December 23, 2019

12/22/2019

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​Heavy  

 Back Rack Lunges
20:00 E4MOM
0:00 - 1 Rep Each Leg
2:00 – 3 Seated Box Jumps
 

Metcon:

15:00 AMRAP
1 Squat Clean (225/145)
3 Muscle Ups
5 Box Jumps (36/30)

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december 20, 2019

12/19/2019

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12:00 AMRAP
DB “Worm”
40 Sync DB Lunges 
40 Sync DB Thrusters
40 Sync DB Ground to OH
40 Sync Burpee over DB’s
Single (65/40) DB

MetCon:

WOD #2
10:00 AMRAP
Max Cal Row
150 Wall ball
Max HSPU
 

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