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FABULOUS FRIEND FRIDAY

9/28/2017

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Friday, September 29

SHOW UP WITH A PARTNER OR WE WILL FIND YOU ONE :)
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JERK THURSDAY

9/27/2017

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Thursday, September 28
Strength - Deadlift
WU
3.3.3.1.1
70.75.80.85.90

WOD - 12 Min EMOM
Even Min - 3 Jerks 155/105
Odd Min - 15 Slams 35/25

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HOW BAD DO YOU WANT IT WEDNESDAY

9/26/2017

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Wednesday, September 27

WOD - RANDY (For Time)
Rx
75 Power Snatch 75/55
Scaled
55/35
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TRAIN HARD TUESDAY

9/25/2017

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Tuesday, September 26
​
Skill - HSPU / HS Hold / HS Walk

WOD - 20 Min AmRap
10 Cal Assault
10 Cleans 95/65
10 Front Squats 95/65
10 Burpee Over Bar
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FULL TANK MONDAY

9/24/2017

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Monday, September 25Strength - Front Squats
WU
3.3.3.1.1
WOD - 4RFT
200m run
20 Box Jump 24/20
20 Wall Ball 20/14

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PARTNERS IN CRIME FRIDAY

9/21/2017

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Friday, September 22

Skill / Strength - Open Box (20 Min)

Partner WOD - 2 Rd for Reps
3 MinAmRap
Burpee Box Jump 24/20"

3 Min AmRap
MBC 20/14#

3 Min AmRap
Cal Row

3 Min AmRap
KBS 53/35#

****split time equally
****score is running total

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PUSH THROUGH THURSDAY

9/20/2017

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Thursday, September 21
Strength - OHS
(Work up to a heavy set of 3)
​
WOD - 20 Min AmRap
5 Deadlift 225/155
10 Ring Push-ups
20 GHDSU
30 DU
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FUN FRAN WEDNESDAY

9/19/2017

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Wednesday, September 20

WOD – FRAN – 21.15.9
RX
Thrusters 95/65
Pull-Ups

Scaled
Thrusters 65/35
Jump Pull-Ups
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TRY HARD TUESDAY

9/18/2017

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Tuesday, September 19

Skill - PISTOLS

WOD - 5RFT
200m farmer carry 100/70#
20 Box Jumps 24"
20 DB Snatch (alt) 50/35#

L2
200m farmer carry 80/50#
20 Box Jumps 20"
20 DB Snatch (alt) 40/25#

L1
200m farmer carry 60/30#
20 Box Jumps 12"
20 DB Snatch (alt) 30/15#
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MR CLEAN  MONDAY

9/17/2017

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Monday, September 18
Strength - Back Squats
WU
70%,75%,80%,85%,90%
3.3.3.1.1

WOD - For Time

25 MBSU 20/14
15 Power Clean 75% 1RM
25 MBSU
10 Power Clean 85% 1RM
25 MBSU
5 Power Clean 95% 1RM

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