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WOD 09022014

01 Kiley P

Strength:
Press, 3&70%, 3@80%, 3+@90%

WOD:
3 RFT
10 DB Strict Press
4 Muscle Ups
4 Wall Walks
100 Meter Sprint
0:30 Rest

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WOD 09012014 Labor Day 10:00 am only!

Strength:
Squat 3@70%, 3@80%, 3+@90%

WOD:
Team WOD! We will be introducing Woman Makers!

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WOD 08292014

01ANDTire

Strength:
Bench Press, 5@65%, 5@75%, 5+@85%  

WOD:
12:00 AMRAP
10 Handstand Push Ups
25 Double Unders
10 Chin Ups
0:30 Plank Hold
200 Meter Run

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WOD 08282014

01 AATire

Strength:
Front Squat, 5@65%, 5@75%, 5+@85%  

WOD:
5 RFT
7 Thrusters (115/75)
25 Meter Walking Lunges
14 Deadlifts
0:20 Rest

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WOD 08272014

Strength/Skill:
Hang Snatch, 6X2@75-80%, Rest 90Sec

WOD:
3 RFT
10 Power Snatch (115/75)
20 Box Jumps
400 Meter Run

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WOD 08262014

Strength:
Press, 5@65%, 5@75%, 5+@85%

WOD:
4 RFT
2 Tire Pulls (45/35)
15 Tire Push Ups
100 Meter Sled Pull
10 Burpees

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WOD 08252014

01 James T

Strength:
Squat, 5@65%, 5@75%, 5+@85%

WOD:
“Cindy”
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Squats

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WOD 08222014

01 Amy

Strength:
Bench Press, 5@40%, 5@50%, 5@60%

WOD:
4 RFT
12 Pull Ups
4 Man Makers
200 Meter Run

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WOD 08212014

01 Randy P

Strength:
Deadlift, 5@40%, 5@50%, 5@60%

WOD:
“DT”
5 RFT
12 Deadlift
9 Hang Power Clean
6 Jerk

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WOD 08202014

Strength/Skill
15:00 to work to heavy 3 Rep Squat Clean

WOD:
1 Mile Partner Sled Pull

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WOD 08192014

Strength:
Press, 5@40%, 5@50%, 5@60%

WOD:
3 RFT
20 Ring Rows
15 Dumbbell Push Press
20 Dumbbell Row
20 Mountain Climbers
100 Meter Sprint
0:20 Rest

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WOD 08182014

Strength:
Squat, 5@40%, 5@50%, 5@60%

WOD:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups

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