Monthly Archives: October 2016

Tuesday, 11/1/16

#1 DayWARMUP–8 min. AMRAP10 box step ups20 SAKB swing 200m RowLHS–Every 2 min. for 10 min.12 back rack lungesMETCON–For Time:40 KB cleans200m run30 KB cleans200m run20 KB cleans200m run10 KB cleansRx: 53#/35#COOL DOWN–Iron cross stretch
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Monday, 10/31/16

#3 Day WARMUP–2 RDS, 1 min. each:Thrusters Banded lat pulldowns Squat hold facing wallMETCON–Every 1 min. for 18 min.10 unbroken wall ball shotsROM: pullups for points(Rest 1 min. between each round)COOL DOWN– Judo throw mobility
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Sunday, 10/30/16

Hero WOD SundayWARMUP–2 min couch sitter per side2 RDS1 min. lat pulldowns1 min. barbell good morningsMETCON–“Willy”3 RFT800m run5 front squats, 225/155 (from floor)200m run11 C2B pullups400m run12 KB swings, 2/1.5 poodCOOL DOWN–Frog stretch
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Friday, 10/28/16

#1 DayWARMUP–2 min. passive bar hang50 air squats against wall for mobilityMETCON–For time:100 Wall Balls, 20/14 lbs, 10/9 ftEMOM 2 power snatch @70%COOL DOWN–Half straddle pose
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CrossFit Denton