WOD

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19
Nov

11/20/16

CH, EW, WB – CROSS TRAINING Metcon (Time) 6 RFT 10 Broad Jumps 20 Air Squats 30 Single Arm KB Deadlifts 53/35# (total) Rest 1...
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18
Nov

11/19/16

CH, EW, WB – CROSS TRAINING Strength Pump day! Metcon (Weight) Every 90 sec for 3 sets: 8e Single Arm KB Bench Press 8e Bent...
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17
Nov

11/18/16

CH, EW, WB – CROSS TRAINING WOD Strength Push Press (5×3, climbing) Metcon (5 Rounds for time) Rowing Intervals 5x500m at minus 5 sec of...
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16
Nov

11/17/16

CH, EW, WB – CROSS TRAINING Strength   Sumo Deadlift (5×5, climbing) WOD Metcon (AMRAP – Reps)   2 sets AMRAP 4 8 TTB 12...
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15
Nov

11/16/16

CH, EW, WB – CROSS TRAINING Strength   Power Clean + Power Jerk (5×3, climbing) WOD Metcon (Time)   21-18-15-12-9 Burpees Pullups QOD – Reality...
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14
Nov

11/15/16

CH, EW, WB – CROSS TRAINING Strength   Front Squat (5×3 w/ a 3 sec pause, climbing)   Bent Over Row (3×8) WOD Metcon (Time)...
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13
Nov

11/14/16

CH, EW, WB – CROSS TRAINING Strength   Power Clean + Power Jerk (5×3, climbing) WOD Metcon (AMRAP – Rounds)  EMOM until failure (15 min...
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12
Nov

11/13/16

CH, EW, WB – CROSS TRAINING WOD Metcon (3 Rounds for reps) 3 sets AMRAP 8 15 cal Row 15 Wall Balls 20/14# 15 Ring...
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