WOD

October 22

A. FS + Jerk 2 + 1 every 2 mins x 6 sets *Build by feel + Partner Workout 5 sets each person: 90 sec amrap to complete the following: 50 DU 10 PC (135/95) Amrap Front Squats   1Team Training: REST    Endurance 10 min amrap *steady breathing throughout 1 arm Farmers...

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October 21

A. Hang Snatch High Pull w/pause @ knee x 1/Hang Snatch x 1/Snatch x 1 every 90 secs x 8 sets + 3 min amrap Max Cals on AB 3 min amrap DB Alternating PS @ tough weight 3 min amrap 1 arm Farmers Walk x every 50 ft alternate arms 3 min amrap Weighted Abmat Situps 1Team...

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October 20

A. BS 5,2,5,2 + 3 rds 15 BS (135/95) 15 C2B Pullups rest 3 mins For time 800m time trial run   1Team Training A. PJ up to a heavy set of 8 in 3-4 sets B. PS 4 tng on the min for 8 mins C. DL 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 75% + Butterfly Seated Plate Press 3 x...

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October 19

5 sets of each movement: Alternating every 90 secs DL x 8 reps *tng Butterfly Seated DB or KB Strict Press x 8-10 reps + Partner Workout 15 min amrap 50 Cal Row 35 Ball Slams @ tough weight 20 Burpee Box Jumps (24/20) *Split up reps however you like!   1Team Training...

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October 18

Endurance 20min AMRAP 200 m run 12 box jumps 10 power cleans (115/78) 8 toes to bar   Helen 3 rounds for time, 13 minute cap 400 m run 21 swings (53/35)  12 pull ups  RIGHT INTO  Annie For time 50-40-30-20 double unders, sit ups ...

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October 17

A. BS 4,1,4,1,4 rest 2 mins *last set of 4 should be heavier than 1st 2 sets of 4 + Partner Workout 16 min amrap 50 BS (135/95) 1 arm Farmers Walk x 100 ft per person *switch arms @ 50 ft (70/53) 50 Lateral Box Jumps (20/15)   1Team Training A. C2B Pullup work 3 x...

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Programming isn’t anything

It’s everything.