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Archive for September, 2018

9/24 Monday

SWOD:

Back Squat triple  in 12:00

METCON:

For Time 

20 HSPU

30 Front Rack Lunges 

40 Toes to Bar

50 Overhead Squats 135/95

60 GHD Sit-Ups

(Yes, you have done something very much like this before.  Check out last Monday!)

 

 

9/21 Friday 

SWOD:

Deadlift single in 12:00 

METCON:

OTM X 20 

1 Deadlift at 80% of Part One

2 Muscle Ups 

3 Hand Stand Push Ups

4 Pistols

 

9/20 Thursday

METCON: 

3 Rounds For Time 

400m Run 

12 Squat Snatches 155/105

500m Row 

 

9/19 Wednesday

SWOD:

Push press single in 12:00 

METCON:

Amrap 20:00 

10 slam ball 

60m prowler 

10 sledge hammer 

60m prowler 

10 stone to shoulder 

 

9/18 Tuesday

3 Rounds For Time:

10 Power Cleans  205/140

20 Box Jump Overs 

10 Strict Dips