Tuesday 9/11
1. Skill: Movement Prep 2. In honor of 9/11… “Luke” Run 400m 15 Power Clean & Jerks (155/105) Run 400m 30 Toes-to-Bar Run 400m 45 Wall Ball Shots (20/14, 10′) Run 400m 45 Kettlebell Swings (1.5/1) Run 400m 30 Ring Dips Run…
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Monday 9/10
1. 5 Rounds For Time: 5 Deadlifts (275/185) 10 Box Jumps (30/24″) 2. 3 Sets: :30s Barbell Front Rack Hold-TOUGH* :30s Rest *Belly braced, knees locked, hips back. *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety.…
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Saturday 9/8
9am Community Trial Class 1. Skill: Movement Prep 2. EMOM x 10: Evens: Run 200m/Row 14/12 Cals (Alternate every even round) Odds: 1 Round of Cindy* *5 Pull Ups, 10 Push Ups, 15 Air Squats 10am Member’s Class 1. Skill: Movement Prep 2. EMOM x 20: Evens: Run…
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Friday 9/7
1. Tempo Strict Press 3×5 @ 21X2-BUILDING to tough load, rest 2 minutes between sets. 2. Clean+Front Squat+Split Jerk 3×2+2+2-Build to tough load. Rest 2-3 minutes between sets. 3. Clean Grip Romanian Deadlift 3×8-10 @ 3113-Moderate load across. Rest 2 minutes between sets. Use straps if needed. Post WOD (Optional): This weeks active recovery or grab…
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