October 2018

October 2018

Butts and guts

WARM UP: 2:00 Bike 20 Lunges 20 SLSU 20 Glute Bridge 10 Reach throughs 10 Inch worm to Push Up 10 Step Ups (alt) 5 Burpees SKILL: Cash out at the end WOD: 4 Rounds For Time: 10 Calorie Bike 10 DB Burpee Step Ups w/Strict Push Up 20 Medball Sit Ups

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Ready for some box squats

WARM UP: 20 Jumping Jacks 20 Seal Jumps 10 Squats 10 Squat Jumps 10 Lunge to Instep 10 BB Good Mornings 10 BB BSQ 10 BB RDL 10 Inverted Ring Rows 10 Overhand grip ring rows SKILL: 5×5 Box Squats WOD: 21-15-9 Deadlift C2B 200 M Run  

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Monday=Thrusters

WARM UP: 8:00 EMOM M1: :45 Row M2: 10 Pass Thru, 10 Thrusters w/ pvc M3: 10 Strict Press + 10 FSQ w/empty BB M4: 10 L2I SKILL: Every 2 for 10:00 1 PP + 2 PJ + 3 SJ WOD: For Time: 400 M row 15 Thrusters 90 Double Unders 300 M row 10

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Special guest Coach

WARM UP: 3X 5- Inch Worms 5- Burpees 5- Knees To Elbows C2C Run SKILL: Into WOD WOD: Teams Of 3 1- 1600 M Row 2- 90 Burpees 3- 90 SB over shoulder (50/30) 4- 90 Alternating Russian Twists 5- 1600 M Run Relay Sprint

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“McGhee”

WARM UP: 2x’s: 10 Inch Worm+ Push up 10 Straight legged sit ups 15 banded good mornings 15 banded back extensions 5 Box Jumps SKILL: Set up for WOD WOD: Broke Down “McGhee” 10 RFT: 5 Deadlifts (275/195) 13 Push Ups 9 Box Jumps (24/20) (2:00 Rest) Corporal Ryan C. McGhee, 21, was killed in

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Finish week strong

WARM UP: 200 M Run Fence Drills 1:00 Calf stretch on wall :30 Bar hang 1:00 Pigeon stretch per side 1:00 Piriformis stretch per side SKILL: Set up for WOD WOD: 5 RFT 400m Run 15 Squat Cleans 15 CTB

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Muscle ups

WARM UP: 400m Run 10 Air Squats 10 Squats w/ WB 10 WBS 10 Inch worm to push up 10 Down Dog HSPU 10 BB Good Mornings SKILL: 10:00 Drill Work/Practice WOD: For time: 50 WBS (20/14) 40 DL 30 HSPU 20 Box Jump Overs 10 Ring Muscle Ups -then- 30/24 Calories on Bike

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Heavy Deadlifts

WARM UP: 10 Pass Thru 5 Fig 8 Each side 10 Good mornings 10 PVC OHSQ 2 RDS: 20 Banded Good Mornings 10 SLSU 5 Burpees SKILL: Every 2:00 for 12:00: 2 DL @ 85 % of 1 RM DL WOD: Godai Elements WOD #3 Air For time: 75 Abmat Sit ups 9-7-5 Power Snatch

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500m TT

WARM UP: 10:00 AMRAP 100m Row 5 Inch Worm to Push Up 5 Burpee Broad Jumps 10 Baby Squats 10 FSQ with Barbell SKILL: 500 M Time Trial WOD: 3 RFT 25/20 Calorie Row 15 Bar Facing Burpees 10 Front Squats (2:00 Rest)

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DB work

WARM UP: 20 Jumping Jacks 20 Seal Jumps 10 Pass Thru 10 Fig 8 10 Good morning 10 Lunge to instep SKILL: Every 2:30 for 12:30 Min 8 Shoulder Press WOD: For Time: 15-12-9-6-3 DB hang clean and jerk Weighted pull ups

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