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Archive for October, 2018

October 7, 2018

A. E90s for 12 sets
Sets 1-4: 5 TnG Power Clean
Sets 5-8: 3 TnG Power Clean
Sets 9-12: 1 Power Clean
B. For Time
42 MB Cleans
21 Ring Dips
30 MB Cleans
15 Ring Dips
18 MB Cleans
9 Ring Dips

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filed under: WOD
October 4, 2018

A. 6 sets
30yd Heavy Sled Push
9 Burpee Box Jump Overs 24/20
30yd Heavy SB/WB Carry
15 Heavy KB Swing
rest 3min
B. 3 sets
20-40 Hollow Rocks
30s Side Plank Each

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October 3, 2018

A. E2MOM – 5 sets
3-5 Strict CTB Pull Ups
or
3-5 Inverted Barbell CTB
B. EMOM – 8
5-10 CTB or Kipping Pull Up
*focus on perfect arch/hollow positions, and tight/efficient reps
C. AMRAP – 15
10 Goblet Box Step Overs 53/35, 24/20
20 Push Ups
30 Double Unders

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October 2, 2018

A. E2MOM – 5 sets
3 High Hang Power Snatch + 1 OHS
B. E3MOM – 5 sets
Hang Snatch + Snatch
C. 3 RFT – Time Cap 5min
12 DL 275/185
12 BF Burpees

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October 1, 2018

5 sets Assault Bike
30s moderate
30s moderate/challenging
30s hard/sustainable
30s easy
——-
Immediately into

3K Run

*Score Cals on AB and Time

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filed under: WOD