WOD

Saturday, October 1, 2016

4 rounds

300m Row
18 DB Walking Lunge
12 Rengage Row
6 unbroken HSPU
45 DU’s
rest

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Friday, September 30, 2016

Wide Stance Box Squat

Sumo Deadlift

Reverse Grip Barbell Row

Stretch

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Thursday, September 29, 2016

Teams of 3 WOD!

As many rounds as possible in 15min

15 Cal Bike
5 Ground to Overhead
5 C2B Pull Ups

Don’t fret, we can make teams for you!

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Some super cute kids.

Wednesday, September 28, 2016

Bench Press

DB roll Back Extension
4 x 12

Ladder Push Ups
3 x max reps

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Tuesday, September 27, 2016

Front Squat
Work Up to 1RM

Good Morning + Reverse Lunge
4 x 8

4x
1 Lap Sled Drag
Side Plank

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Monday, September 26, 2016

Dirty Thirty w/Intervals

Bike
Pulls ups
DL
Dips
Box jumps
Burpees
Wall balls
Cal row

Sunday, September 25, 2016

Power Clean
Every 90 seconds 70-80%

TABATA
KBS
Burpee to DBs

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Saturday, September 24, 2016

AMRAP in 30

500m row
400m run
20 cal bike
10 triple unders

Borrowed from CF Linchpin

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Friday, September 23, 2016

Wide Stance Box Squats

Sumo Deadlift

Strict Pull Up
4 x 8

Seated Row
4 x 12

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Thursday, September 22, 2016

5 min AMRAP x 4

200m Run
AMRAP w/ remaining time
5 Burpee Over Bar
10 OHS

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