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2016 September'S ARCHIVE

  • 09/29/16

    By KB Vines | In WODS | on September 29, 2016

    Thursday 09/29 Partner wod(teams of 2) 12 minute Amrap: 200ft walking lunges(100ft ea partner) 20 toes to bar(10 ea partner) 100 double unders (50 ea partner) no partitioning allowed. Both partners can work at the same time, but total rep count must be met before moving on to next exercise.

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  • Wednesday 09/28/16

    By KB Vines | In WODS | on September 28, 2016

    2 rounds for time: 1 mile run  15 power clean and jerks @60% of your 1rm

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  • 09/27/16 Tuesday

    By KB Vines | In WODS | on September 27, 2016

    A) Back squat:     5×5 across. pick the same weight for all 5 sets, as heavy as manageable for 5. b) 3 rounds NOT for time:     20 hip extensions     1:00 hollow rock hold(accumulated)

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  • Monday 09/26

    By KB Vines | In WODS | on September 26, 2016

    Monday 09/26 **leaderboard*** “helen” compare to 03/29/16 3 rounds for time: 400m run 21 kbs 55/35 rx 45/25 sc 35/15 bg 12 pull-ups

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  • Friday 09/23

    By KB Vines | In WODS | on September 23, 2016

    A) 12 minutes to find a 1rm of the following complex: 1 hang squat clean+ 1 thruster B) take 50% of your max from part A.     10-9-8-7-6-5-4-3-2-1 Hang squat clean+thruster  Everytime the bar drops perform 25 double unders or 75 singles

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  • Thursday 09/22/16

    By KB Vines | In WODS | on September 22, 2016

    09/22 Partner wod (teams of 2) 80 burpees 80 power snatches 135/95 rx. 115/75 sc. 75/35 bg 80 box jump overs 24/20 rx. 20/12 sc/bg All Reps are to be done in singles. I go you go. 

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  • Wednesday 09/21/16

    By KB Vines | In WODS | on September 21, 2016

    /21 A)***leaderboard*** 3 attempts to find a max set of unbroken muscle ups or 2 minutes of max effort pullups.  For time: 2 rounds for time: 600m row or 600m run 20 pull-ups 30 kbs 55/35 rx. 45/25 sc. 35/15 bg 

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  • 09/20/16 Tuesday 

    By KB Vines | In WODS | on September 20, 2016

    5 rounds each for time: 100ft hand stand walk or 6 wall walks 20 med ball cleans 30/20 rx. 20/14 sc. 18/12 bg Rest 1:1

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  • 09/19/16 Monday 

    By KB Vines | In WODS | on September 19, 2016

    A) 3 sets of 3 unbroken hang snatches       10 minute cutoff  B) For time:      800m run     50 fat bar thrusters 135/95 rx. 115/75 sc. 95/65 bg     800m run

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  • Friday 09/16/16

    By KB Vines | In WODS | on September 16, 2016

    20 minute Amrap 1 clean and jerk 155/105 rx  10 push-ups 15 wall balls 20/14 rx  2 clean and jerks  10 push ups 15 wall balls Continue this pattern for 20 minutes adding 1 clean and jerk each round. Goal is to make it to 10.

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