WOD 10/26 Amazing Grace

 Join us October 26th at 10:00 am to support breast cancer research. Amazing Grace For Time: 30 Clean and Jerks 135/95 We will also have a Heavy Grace and a Super Grace Our gym is open to all guests from other gyms as well as past members.  While we will appreciate any donation $80 will…

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WOD 10/24

Every 1 min for 10 mins: 3 Position Clean Start at 60% and then increase weight every set as long as technique is maintained and there are no misses.  Don’t put bar down until complex is complete. Then: Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55…

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WOD 10/23

Bench Press
1 Rep Max

Triceps Press
4×8

Then:

21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)

Buyout

100 Banded Tricep Pushdowns

3×20 Dumbbell Flys

WOD 10/22

Every Minute on the Minute for 10 Minutes:

1 Power Snatch, 90% 1RM

Then:

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
10 Knees To Elbows
10 Thrusters, 115/85 lbs

Buyout

Hold weighted planks for 3 sets of one minute each

WOD 10/21

Band Deadlift : 1 Rep Max

Straight Legged Deadlift (Sumo Stance) 8-8-8

Then:

5 rounds for time of:
5 Front Squats, 155/115 lbs
10 Box Jumps, 24 in
10 Burpees
20 Double Unders

Then:

Romanian Deadlift 3×20

200 Meter Tire Drag

10/19

“Linda”
AKA The Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight

10/18

Banded Push Press 8×3 at 50% 1RM Single Arm Db Bent Over Row 10-10-10-10 Then: Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of…

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10/17

Every 1 min for 8 mins: 2 Snatches, 80% 1RM Snatch Pull 5×3 at 100% 1RM Snatch Then: Complete as many rounds as possible in 15 mins of: 10 Push Press, 95/65 lbs 10 Chest-to-bar Pull-ups 10 Box Jumps, 24/20 in 50 Double Unders Buyout Bent over rows 4×20 (hold for 3 count on chest)…

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10/16

Front Squat 10×2 at 70% 1RM

Band Deadlift 8×1 at 50% 1RM

Then:

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Buyout

Strict one arm kettlebell press
3×10 each arm

100 Banded Good Morning

10/15

Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees Perform bar complex on even minutes and burpees on odd…

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