WOD 6/26/17
WOD 6/26/17

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… 21-15-9 Chest to Bar Pullup Hang Snatch 115/83 *400m Run after each round* The Hutch  

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9/25/17

Front Squat 3 sets; 8 reps Then: For 15 min Death By Clean & Jerk 135/95 If you don’t make the reps needed in the minute you can start over again at 1. In the last minute complete a max effort for the entire minute. Β Record total number of reps for your score. Β Click the

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Endurance WOD 9/24/17

9-12 Open Gym 10am Olympic Lift Class 11am Endurance 800m Run 100 Double Unders 400m Run 50 Wall Balls 400m Run 25 Burpees 400m Run 50 Wall Balls 400m Run 100 Double Unders 800m Run  

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WOD 9/23/17
WOD 9/23/17

Power Clean 3-3-3   Then:   3 Rounds   50 Air squats 7 Muscle Ups 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  

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WOD 9/22/17
WOD 9/22/17

WWPF 0:00 – 10:00 Establish a 3RM Back Squat   12:00 – 20:00 Max Distance Prowler Push, 90/45 *Switch every 50m   22:00 – 30:00 8 Min Fran Relay Thrusters, 95/63 Pullups *Reps increase by 1-2-3-4-5……            

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WOD 9/21/17
WOD 9/21/17

Jerk 2-2-2   Then:   7 Rounds of πŸ™‚   6 Push Press/Jerk 135/93 10 Dead lifts 135/93 14 Box Jumps   Post Loads and Times to Zen and Comments:  

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WOD 9/20/17
WOD 9/20/17

Bench Press: 5rm then, 2 x 5 @90%   Then….   For Time:Β  400m Run 30 Situps 21 Hang Power Cleans, 135/93   400m Run 30 Situps 15 Hang Power Cleans, 155/113   400m Run 30 Situps 9 Hang Power Cleans, 185/123   Β         

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WOD 9/19/17
WOD 9/19/17

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… AMRAP 13 Minutes 5 Bar Muscle Ups 10 Alt DB Snatch 50/35 25′ DB OH Lunge right hand 10 Alt DB Snatch 25′ DB OH Lunge left hand 200m Run Nicole fundraising for Barbells for Boobs!          

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WOD 9/18/17
WOD 9/18/17

Front Squat: 3 x 8   Then…   AMRAP 13 Minutes 9 Burpee Box Jump overs,Β  24/20 12 KB Swings, 70/53 15 Wall Ball Shots, 20/14      

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WOD 9/17/17
WOD 9/17/17

10am Oly 11am: Enduro   Complete in any order… 1 mile run 1 mile row 50 burpees 50 Toes through rings   100 cal assault bike   Start raising money for Boobs…..Everyone’s doin it  

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WOD 9/16/17
WOD 9/16/17

Push Press 5-5-5   Then…Β    For Time 400m Run 21 Thrusters, 95/63 15 Russian Twists, 20/14 9 Strict HSPU   400m Run 15 Thrusters 15 Russian Twists 9 Strict HSPU   400m Run 9 Thrusters 15 Russian Twists 9 Strict HSPU                  

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WOD 9/15/17
WOD 9/15/17

WWPF 15 Minutes to Establish a 3RM Deadlift   Then….   For Time:Β  600m Farmers Carry, 70/53 (switch every 100m) 300 Double Unders (mix anyway) 30 Alt Kb Snatches, 70/53 (15 person)   400m Farmers Carry 200 Double Unders 20 Alt Kb Snatches (10 per person)   200m Farmers Carry 100 Double Unders 10 Alt

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