WORKOUT OF THE DAY "WOD"

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10-05-2018

October 01, 2018

Strength & Conditioning

8x2 BS @100% of 4 weeks ago 8RM

5x8 hamstring curls

MetCon

8 min amrap: 1 HSPU, 1 pull up, 2 hspu, 2 pull up, 3/3, 4/4….

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10-11-2018

October 10, 2018

Strength & Conditioning 10x1 backsquat build to a 1RM 10 min emom: odd: :30 HS hold, even: Max L-hang MetCon 6min amrap: 10 push ups, 6 KB snatches (53/35)

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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

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12 comments

10-29-2018

October 29, 2018

Strength & Conditioning Backsquat 3x12 @ 30-40lb over the 20RM from last week MetCon 25 min amrap: 200m run, 20 KBs (53/35), 100m SA Farmer carry (53/35)