Category WOD

Saturday 10.24

If you ordered fall apparel make sure you check the lobby for your package with your name (names are really small). SATURDAYStrength: High Bar Back Squat5-5-5-5-5 WOD: For Time20 Deadlift 225/155Row 500m30 Toes to Bar30 DeadliftRow 500m20 Toes to Bar…

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Friday 10.23

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained…

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Thursday 10.22

THURSDAY Strength: EMOM 8m3 Strict Press3-5 Strict Pull-upsWOD: 3 RoundsRun 800m15 Hang Power clean 75/5520 Walking Lunges25 Situps S: Run 400mL1: Run 600mRx+: 95/65 Extra Work: Rest Day HomeWOD5 RoundsRun 800m/3:00 Cardio10 Squat + Side Hop20 Walking Lunges25 SitupsRest 2:00

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Wednesday 10.21

WEDNESDAYStrength: Front SquatFind a 1rm in 15-20 minutes WOD: 7 Rounds5 Front Squat (taken from floor)6 Bar Facing Burpees Rx+: 70% 1rmRx: 60% 1rmL1: 55% 1rmS: 50% 1rm Extra Work1. EMOM 12mO: 3-5 Ring Muscle UpsE: 6 Step Back Lunges,…

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Tuesday 10.20

TUESDAYStrength: Split Jerk3-3-3-3-3 WOD: 10 Rounds, 15m Time Cap3 Power Snatch 115/757 Pull-ups30 Double Unders S: 8 Rounds, 75/55, Jumping Pull-ups, 60 SinglesL1: 95/65, Banded Pull-ups, Mix DU/SURx+: 135/95 Extra Work1. CleanEMOM 12m: 2 Reps 2. Bench PressEMOM 12m: 2…

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