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Archive for November, 2018

11/30 Friday

SWOD:

Back squat 10×10 @50% 4-0-4-0 with 1 min rest 

METCON:

5 rounds, each for time 

20 bench press 135/95

120m sled push

*Rest 3:00 after each round 

 

 

11/29 Thursday

**No 5am RSVPs, so class is cancelled**

METCON:

For time 

25 box step overs 50/35

25 thrusters 

25 burpee box jump overs 

25 thrusters 

25 box jump overs 

25 thrusters 

25 box jumps 

25 thrusters 

 

Men: 135/115/95/75

Women: 95/75/65/55

 

 

11/28 Wednesday

SWOD:

Bent over row 10×10@ 50% 4-0-4-0 with 1 min rest 

METCON:

21-15-9

Snatch 115/80

Toes to bar 

Cal airdyne

 

 

11/27 Tuesday

METCON:

AMRAP 20:00

5 pull-ups 

10 push ups 

15 squats 

 

 

11/26 Monday

SWOD:

10×10 bench press @50% (4-0-4-0  with :60 rest) 

METCON:

Death by power cleans 

135/95