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September 30, 2018

TEAM WOD

Teams of 2

3 Rounds:

200 Meter Row

400 Meter Row

600 Meter Row

Partners will alternate rowing a variety of distances, completing one full distance before moving to the next.

September 29, 2018

TEAM WOD

Teams of 3

For Time:

800m Run

6 Rope Climbs

20 Squat Cleans @60/40kg

800m Run

9 Rope Climbs

35 Squat Cleans @60/40kg

800m Run

12 Rope Climbs

50 Squat Cleans @60/40kg

Carry (24/16kg) KB for Runs

Teams will run together with a single KB, alternating as they see fit. All athl...

September 28, 2018

Strength

Work up to a heavy squat clean

Conditioning

3 Rounds:

5 Ring Muscle-ups

10 Squat Cleans @60/40kg

20 box jumps @24”/20”

September 27, 2018

Conditioning

10 Intervals of:

30 seconds of Rowing for Max Calories

Rest 3 minutes between intervals

September 26, 2018

STRENGTH

7 sets of:

15m Front Rack Lunge

Use KB go as heavy as possible

September 25, 2018

Conditioning

3 Rounds for time of:

400m run or 500m row

12 Chest-to-bar Pull-ups

9 Clean & Jerks @70/50kg

September 24, 2018

STRENGTH

5x3 Deadlift

CONDITIONING

21-15-9 Reps for time of:

Ring Dip

Toes-to-bar

Deadlift @80/60kg

September 23, 2018

TEAM WOD

Teams of 2

AMRAP 31:

8 Thrusters @70/50kg

6 Rope Climbs

11 Box Jumps @30"/24"

September 22, 2018

TEAM WOD

Teams of 3, For Time (30 Minute Cap):

60 Calorie Row

60 Box Jump Overs @24"/20"

60 Power Cleans @70/50kg

60 Toes to Bar

60 Push Jerks @70/50kg

60 Box Jump Overs @24"/20"

60 Calorie Row

60 Box Jump Overs @24"/20"

60 Power Cleans @60/40kg

60 Toes to Bar

60 Push Jerks @60/40...

September 21, 2018

Strength

Heavy Set of 10 Deadlift

Conditioning

“Captain Insano”

3 Rounds:

20 Deadlifts @70/50kg

15 Calorie Row

20 Front Rack KB Reverse Lunges @20/16kg

15 Calorie Row

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December 5, 2018

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