WORKOUT OF THE DAY "WOD"

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10-30-2017

October 29, 2017

Strength & Conditioning
4X10 Overhead Squats
1XMax Effort WallBalls (20 to 10/14 to 9)

MetCon
21-15-9
WallBalls (20/14) and Push-ups
Then 800M Run
21-15-9
Box Jumps (24/20) and Push-ups

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08-14-2018

August 13, 2018

Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row

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14 comments

08-15-2018

August 14, 2018

Strength & Conditioning 3x10 goblet lateral squats Back squat 5@75% 3@85% 1+@95% MetCon For time: 10 down to 1 strict pull ups, dips *25 DU at the end of each set

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Strength & Conditioning Bench 5@75% 3@85% 1+@95% *10 weighted push ups after each set 3 rounds not for time: 10 hollow rocks + 10 arch rocks + 10 v-up + :10 hollow hold MetCon 10 min amrap: 20 DB Hang C/J (50/35, 10 each), 10 HSPU