Month: September 2019

30th September 2019

Hero WOD Gwen 15-12-9 Reps for Load Clean-and-Jerks (unbroken) Rest as needed between sets 5 mins rest Core attack 4 rounds of 30 weighted sit ups 15 Knees to elbow 30 Russina twist 1 mins plank hold

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27th September 2019

MetCon 800 meters / Row 21 push press 15 back squats 600 meters / Row 15 push press 12 back squats 400 meters / Row 9 push press 9 back squats 95/65lbs

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26th September 2019

For running clock – 20 mins Odd mins – 40 sec max- DB Sntch Even mins – 40 sec max- Box jumps Mobility Day 20 mins mobility with coach

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25th September 2019

Power snatch 3-3-3-3-3 AMRAP in 10 mins 7 Hang snatch – 75/45 10 OH Squats – 75/45 40 Lateral hops Mobiliy

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24th September 2019

MetCon 15-12-9 reps for time of: Hang Squat clean, 115/75 Burpee, bar-facing 15-12-9 reps for time of: Burpee, bar-facing Push Jerk, 115/75 Rest 3 min between each. Stretch

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23rd September 2019

For time Team of 2 2 rounds of Helen 21-15-9 reps 3 Rounds For Time 400 meter Run 21 Kettlebell Swings – 24/16kg 12 Pull-Ups

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21st September 2019

Liftaton – 9am at CFH 2.0 Regular WOD S & C For time Team of 2 5 Rounds for time 75 DU 12 Thrusters – 115/75 25 Burpees 15 Back squat – 115/75

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