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09/16/2014

Main - WOD


Due to the Outlaw camp we are hosting this weekend the only classes on Friday 9/19 are: 6:00am, 7:00am, 5:30pm, and 6:30pm.

Warm-up


50 jumping jacks 40 cal row 30 air squats 20 push-ups 10 thrusters w/bar

Weightlifting

Power Clean (Establish a 3RM power clean)

Metcon

Metcon (Time)


150 double unders rest 2:00 25 burpees rest 1:00 30 power cleans 135/95
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09/15/2014

Main - WOD


Due to the Outlaw camp we are hosting this weekend the only classes on Friday 9/19 are: 6:00am, 7:00am, 5:30pm, and 6:30pm.

Warm-up


500m row 1:00 min samson stretch each leg 10 banded good mornings 10 GHD ext 5 inch worms w/2 push ups 10 burpee broad jumps 10 good mornings w/bar

Weightlifting

Deadlift (Establish a 1RM deadlift )

Metcon

Metcon (Time)


3 rounds: 5 deadlifts @75% of 1rm established 10 pistols (alt legs) 15 box jumps 30/24
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SATURDAY, SEPTEMBER 13

WARMUP

100 double unders or 500m row

3 rounds:

10 inchworms

10 burpee broad jumps

10 superman back extensions

20 second plank hold

PARTNER WOD

3 rounds:

400 meter run

30 meter wheelbarrow

20 pushups

10 burpee pullups

20 medicine ball situps

30 meter wheelbarrow

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09/12/2014

Main - WOD


Warm-up


1:00 couch stretch each leg 2 rounds: 25 jumping jacks 10 GHD sit ups 10 GHD ext 10 GHD glute ham raises

Weightlifting


Each time you rack the bar accumulate :30 L hang.

Front Squat (20 reps at 80% of 1RM front squat)

Metcon


Scale the HS walk with 5 wall walks. If you can't get the double squat wall balls down, complete 15 wall balls and 15 fast air squats.

Metcon (Time)


2 rounds: 20' handstand walk 15 double squat wall balls 20/14 10 broad jumps
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09/11/2014

Main - WOD


Warm-up


100 single unders :30 squat hold 1:00 calf stretch each leg 10 air squats 10 push ups w/bar: 5 front squats 5 strict press 5 thrusters 5 jerks take one or two pulls on the rope to warm up.

Metcon

Glen (Time)


For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 Burpees
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09/10/2014

Main - WOD


Warm-up


50 jumping jacks 40 cal airdyne 30 air squats 20 GHD sit ups 10 cartwheels

Skill


5 muscle up attempts or transitions then: 3-2-1 strict HSPU strict pull-up 3Xmax distance handstand walk or hs hold against wall rest as needed

Metcon

Metcon (Time)


7 rounds: 250m row 5 KBS 70/53 rest 1:1
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09/09/2014

Main - WOD


Warm-up


1:00 min calf stretch each leg 200m run or 250m row 25 double unders with a bar: 10 good mornings 5 strict press 5 push press 5 push jerk 5 split jerk

Weightlifting

Split Jerk (Establish a 1RM split jerk)

Metcon


Scale the double unders with 5 attempts and 130 single unders

Metcon (Time)


100 double unders 50 sit ups 40 STOH 75/55 50 sit ups 100 double unders
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09/08/2014

Main - WOD


Warm-up


500m row 20 air squats 10 leg swings each leg 10 banded good mornings 10 broad jumps

Weightlifting


3 second pause in the bottom. Watch the clock! All 5 sets as heavy as possible. Complete 10 weighted GHR in between sets. Rest as needed

Front Squat (5 sets of 3 pause front squats)

Metcon

Metcon (Time)


3 rounds: 5 front squats 135/95 7 KBS 53/35 9 box overs 30/24 rest 90 seconds between rounds
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SATURDAY, SEPTEMBER 6

WARMUP

400 meter run or 500m row

3 rounds:

10 inchworm pushups

10 jumping lunges

10 squats (3 second pause at bottom)

30 second samson stretch

WOD

15 minute AMRAP:

10 wall balls

10 meter walking lunge

10 burpee pullups

10 meter walking lunge

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09/05/2014

Main - WOD


Warm-up


50 jumping jacks 40 cal row 30 air squats 20 leg swings 10 banded good mornings

Weightlifting

Shoulder Press (25 reps at 75% of 1RM)

Metcon

Metcon (Time)


5 rounds: 250m row 10 thruster 95/65 2:00 rest Score is total time including rest