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November 2019

2019-11-28

WOD Metcon (Time) 5x | 5 Pull-Ups | 10 Push-Ups | 15 Air Squats 4x | 8 Handstand Push-Ups | 15 Kettlebell Swings (1.5/1 pood) 3x | 15 Box Jumps (24/20 in) | 15 Knees-to-Elbows 2x | 20 Wall-Balls (20/14 lb) | 30 Sit-Ups 1x | 50 Burpees Time: 39:59 (strict …

2019-11-26

WOD Metcon 2 minute rest between parts A and B A: Metcon (AMRAP – Reps) 1 P. Clean every 30 secs x 30 mins -use 85% of 1RM (remember, we did it on Monday) – can skip any rep you want RX+ : if you hit all 60 reps at RX weight …

2019-11-24

400m row Strength Bench press 10 x 135 10 x 145 5 x 165 5 x 165 5 x 165 5 x 165 10 x 145 10 x 135 Deadlift 5 x 225 5 x 225 5 x 255 5 x 275 500m row 20 thrusters (45)

2019-11-23

WOD 23 min AMRAP 11 t2b / sit-ups 11 box jumps (24/20) 11 wall balls (20/14) 11 push-ups 11 dumbbell snatch (35/25) alternate each arm 200m run Total: 4 rounds (6 reps each to round up to 50 after time expired)