October 2019

October 2019

103019

SKILL: 4X4 bench press @ 75% of 1 rep max 4×8 pendlay row WOD: 4 x 500 meter row sprint intervals

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102919

WOD: “erin” 5 rounds for time: 15 dumbbell split clean 21 pull ups

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102819

SKILL: every 2:00 for 12:00: 2 hip snatch + 2 hang snatch WOD: 21-15-9 burpees kettlebell swings *400 meter run after each round

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102719

WOD: 6 rounds: 5:00 as many rounds as possible: 10 hand release push ups 5 burpee squat 15 sit-ups 1:00 rest 5:00 as many rounds as possible: 200 meter run 10 straight leg kettlebell deadlifts 20 russian twists 1:00 rest

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102519

open wod 20.3 for time 21 deadlifts 21 handstand push ups 15 deadlifts 15 handstand push ups 9 deadlifts 9 handstand push ups 21 deadlifts 50ft handstand walk 15 deadlifts 50ft handstand walk 9 deadlifts 50ft handstand walk

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102419

SKILL: 15:00 emom: m1: 3 push press m2: 30 double unders + 5 burpees m3: rest WOD: 10 minutes as far as possible: 2-4-6-8… wallballs power cleans

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102319

WOD: “dt” 5 rds for time: 12 deadlifts 9 hang power cleans 6 push jerks SKILL: 4 rounds not for time: 12 one arm kettlebell bent over row 10 dumbbell hammer curls 12 dumbbell bent over flyes 10 barbell floor skull crushers

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103119

WOD: 30:00 emom: :40 max effort / :20 rest m1: calories on bike m2: sit ups m3: kettlebell swings m4: overhead plate lunge m5 sandbag over shoulder

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102119

Skill: every 2:00 for 10:00 5 strict press WOD: 10 rounds :30 max effort burpees :30 rest :30 max effort dumbbell thrusters :30 rest

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102019

WOD: 4 rounds 10 box jumps 10 handstand kicks ups 10 broad jumps 10 hollow rocks 800 m run 4 rounds 10 box jumps 10 handstand kicks ups 10 broad jumps 10 hollow rocks 800 m run

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