April 2017

Saturday April 29th 2017

 

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Friday April 28th 2017

Metcon

15 Min AMRAP

15 Box Overs 
12 Push-ups
9 Power Cleans 
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Thursday April 27th 2017

Metcon

Partners

21 – 15 – 9

 
Bike for Calories
Kettlebell Swings 
 

21 – 15 – 9:

Bike for Calories
Burpees

21 – 15 – 9

Medball Squat Cleans 
Sit Ups
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Wednesday April 26th 2017

Metcon

 
Run 400m
10 Clean and Jerks
Run 400m
10 Clean and Jerks
Run 400m​
10 Clean and Jerks
Run 400m
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Tuesday April 25th 2017

Metcon

Every 90sec — 30min

 
4 Ring Rows/Pull Ups
8 Hand Release Pushups
12 Air Squats

 

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Saturday April 22nd 2017

Metcon

3 Rds

Partner A Performs 200m Double KB Carry. (Should take 2-3 Mins)

Partner B Does AMRAP of the following

6 DB Step Ups (35/25lbs)
6 DB Hang Cluster (Squat Clean and Thruster)
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Friday April 21st 2017

Metcon

 
25 Strict Pullups
10 Dips
1.5-mile Run
10 Dips
25 Strict Pullups
 
Row Option
 
25 Burpees
10 Dips
2400m Row
10 Dips
25 Burpees
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Thursday April 20th 2017

WOD

Power Clean

5-3-1

Cash Out

4 Min Plank Hold

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Wednesday April 19th 2017

NO 6:30PM Class Wednesday April 19th

Metcon

10 Rds

Perform every 2min

5 Strict Handstand Pushups/10 Hand Release Push Ups
9 V-Ups with MB
10 Jumping Lunges with MB

 
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Tuesday April 18th 2017

Metcon

12 Min AMRAP

40 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 OH squat 
16 Wall Ball 
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