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September 2018

2018-09-30

WOD “Dice” with Kat 1 – deadlifts (225/165) 2 – kb swings (1.5/1.25) 3 – d/u (x5) 4 – box jumps (20″) 5 – push-ups 6 – t2b / sit-ups Total: 15, 13, 85, 17, 40, 36 and 4 rounds of 200m run Cool down round up: 5, 7, 15, …

2018-09-29

WOD (CFM WOD from 9/25) 500m row – 10 d/u 400m row – 20 d/u 300m row – 30 d/u 200m row – 40 d/u 100m row – 50 d/u Time: 10:11 Rx Strength: Bench Press 8 x 135 8 x 135 5 x 155 5 x 155

2018-09-26

Strength Strict Press 10 – 10 – 10 – 10 (45, 65, 75, 85) WOD 15 min AMRAP 2 rope climbs 10 hspu 20 ball slams Total: 4 rounds + 1 hspu (modified hspu on box)  

2018-09-23

WOD “Deck of cards” w/ Kat heart = push-ups diamond = box jump (24/20) club = kb swings (1.5/1) spade = wall balls (20/14) J = sit-ups Q = OH lunges w/ plate (45/20) K = d/u A = 30 sec plank Time: 36:27