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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 October 23

METCON: 60 single-leg squats, alternating 50 wall-ball shots, 20-lb. ball 40 box jumps, 24-in. box 30 deadlifts, 185 lb. 20 power cleans, 185 lb. 10…

2017 October 19

STRENGTH: Back Squats 3-3-3-3-3 (53×1) – 5 SLDL/side Bench Press 3-3-3-3-3 (53×1) – 5 bent over row/side *go on every 3minutes

2017 October 18

METCON: 0:00-10:00 3 Rounds of: – 10 Ground-to-overhead – 200m run 10:00-12:00 rest 12:00-22:00 21-15-9 – DB Thruster – Handstand Push-up – Wall Ball Shot…

2017 October 17

STRENGTH Clean & Jerk Practice METCON 10min EMOM – odd 5 Clean & Jerks – even 1rd of cindy (5 pullups, 10 pushups, 15 squats)

2017 October 16

STRENGTH: Hollow & Arch Progressions 15min EMOM – 1st 20sec hollow + 20sec hollow plank – 2nd 20sec arch + 20sec shoulder bridge – 3rd…

2017 October 14

METCON: Partner WOD 10min AMRAP – row – 10 Burpees *partner A rows, while partner B does 10 burpees 1min rest 10min AMRAP – wall…

2017 October 13

STRENGTH: Snatch practice METCON: ‘Randy’ For time: – 75 Power Snatches *10min timecap

2017 October 12

SKILL: KB progression METCON: 15min AMRAP – TGU up – KB Snatch – KB Clean & Jerk – KB OHS – TGU down *after every…

2017 October 11

STRENGTH: Power Clean (TnG) 3-3-3 Thruster 3-3-3 *go on every 3 minutes METCON: 15-12-9 – Power Clean – Thrusters *10min timecap

2017 October 23

METCON: 60 single-leg squats, alternating 50 wall-ball shots, 20-lb. ball 40 box jumps, 24-in. box 30 deadlifts, 185 lb. 20 power cleans, 185 lb. 10…

2017 October 19

STRENGTH: Back Squats 3-3-3-3-3 (53×1) – 5 SLDL/side Bench Press 3-3-3-3-3 (53×1) – 5 bent over row/side *go on every 3minutes

2017 October 18

METCON: 0:00-10:00 3 Rounds of: – 10 Ground-to-overhead – 200m run 10:00-12:00 rest 12:00-22:00 21-15-9 – DB Thruster – Handstand Push-up – Wall Ball Shot…

2017 October 17

STRENGTH Clean & Jerk Practice METCON 10min EMOM – odd 5 Clean & Jerks – even 1rd of cindy (5 pullups, 10 pushups, 15 squats)

2017 October 16

STRENGTH: Hollow & Arch Progressions 15min EMOM – 1st 20sec hollow + 20sec hollow plank – 2nd 20sec arch + 20sec shoulder bridge – 3rd…

2017 October 14

METCON: Partner WOD 10min AMRAP – row – 10 Burpees *partner A rows, while partner B does 10 burpees 1min rest 10min AMRAP – wall…

2017 October 13

STRENGTH: Snatch practice METCON: ‘Randy’ For time: – 75 Power Snatches *10min timecap

2017 October 12

SKILL: KB progression METCON: 15min AMRAP – TGU up – KB Snatch – KB Clean & Jerk – KB OHS – TGU down *after every…

2017 October 11

STRENGTH: Power Clean (TnG) 3-3-3 Thruster 3-3-3 *go on every 3 minutes METCON: 15-12-9 – Power Clean – Thrusters *10min timecap
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