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Military Friendly

20 October 2017

20 October 2017 Warm-up:  10 Rounds:  10 Double Unders / 5 Burpees Strength: Deadlift – Work up to a One Rep Max WOD: Buy In: 20 Burpees 10-8-6-4-2 Hang Squat Cleans (135/95) 2-4-6-8-10 HSPU Cash Out:  Run Block Cool Down: Two Rounds:  30 Ab Mat Sit-ups, 20 Toes to Pole, 10 V-up
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19 October 2017

19 October 2017 Warm-up:  10:00 Row (alternating run block), then 2 Rounds: 10x Two for 1 Wall Balls (light), 10x Sit up with Wall Ball, 10x Overhead Squat with Wall Ball Strength: Front Squat: Work to 1RM (Estimated 17 Minutes) WOD: EMOM for 15:00: 3x Deadlift (225/185) every minute
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18 October 2017

18 October 2017 Warm-up: Eastside Lap, 15-10-5: Reps: DB Bench Press laying on ground, DB Bent over Row, 4 ct. Mt. Climbers. Strength: Bench Press: Work to 1 RM (Estimated 17 Minutes) WOD: For time: 10-1 Reps: 2x Calorie Row (20-18-16-14-12-10-8-6-4-2) Dumbbell Snatch ~Alternating~ (5
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17 October 2017

17 October 2017 Warm-up: 3 Rounds: Run Block, 1:00 Handstand against wall, 15x Hand Release Push up. Strength: Push Press: Work to 1 RM. (Estimated 17 Minutes) WOD: 16:00 AMRAP: 5x Clean and Jerk (135/95) 10x Burpee Box Jump Run to End of Parking Lot and Back Rest 0:30 Cool Down: 3 Se
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16 October 2017

16 October 2017 Warm-up:  800m Run to W. Alabama, 8:00 AMRAP Slow Pace:  25m Walking lunge, 10x KB RDL, 10x Goblet Squat. (Lighter KB) Strength: Back Squat: Work to 1RM. (This is why we have been doing Back Rack Lunges!) (Estimated 17 Minutes) WOD: 6 Rounds for time: 5x Thruster (115/
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14 October 2017

14 October 2017 Warm-up: Run Block, Line Drills Work Capacity: “BLAKE” – as a Partner WOD, One Person Working at a Time 4 Rounds for time: 100ft. Overhead Walking Lunge (45/25#) 30x box Jump (24/20) 20x Wall Ball (20/14) 10x Handstand Push up Cool Down:  water, water, water! &nb
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13 October 2017

Of  13 October 2017 Warm-up: Eastside Lap, 20 Air Squats, 15 Push-ups, 10 Planks to Down Dogs Strength: Bench Press:  5X1 – AHAP WOD: 7:00 AMRAP: 6x Deadlift (Bodyweight) 10x Burpee- Box Jump Rest 4:00 7:00 AMRAP: 6x Dumbbell Thruster (50-35/25-10) 10x Step-ups Holding Dumbbells
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12 October 2017

12 October 2017
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11 October 2017

  11 October 2017 Warm-up:  800m Run to W. Alabama, 21-15-9:  Slam Ball, Push up 4-Count Mountain Climbers. Strength: Front Squat: 5×1- AHAP. WOD: 6 Rounds for time: 5x Thruster (115/85)RX (135/95)ARX 10x Box Jump Overs (36/24) 15x Push up Cool Down: Wall Sits:  4 Rounds: 1:00 on
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10 October 2017

10 October 2017 Warm-up: 1 Round: Run Block, Lunge Across Gym, 10 Burpees, then for time, “Annie” (record Annie time) 50-40-30-20-10 Double Unders/ Ab Mat Sit-ups Strength: Back Rack Lunge 5×4 (2 per side) – AHAP WOD: 4 Rounds with 2:00 Rest in between 4:00 to R
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