WORKOUT OF THE DAY – 9/22/16
Thursday, September 22nd 2016 Conditioning 3 RFT: 2 laps 12 Deads, 275/185 21 Box Jumps, 24/20 Conditioning 42-30-18 reps for time of: Ab mat sit-ups DUs
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Thursday, September 22nd 2016 Conditioning 3 RFT: 2 laps 12 Deads, 275/185 21 Box Jumps, 24/20 Conditioning 42-30-18 reps for time of: Ab mat sit-ups DUs
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Wednesday, September 21st 2016 Snatch EMOMx10: 1 Squat Snatch (climbing) Squat 3×2 Back Squat, across “Harley Love” 6 RFT: 13 Thrusters, 95/65 14 Pull-Ups
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Tuesday, September 20th 2016 Clean and Jerk EMOMx10: 1 Clean and Jerk (climbing) Squat/Gymnastics Conditioning EMOMx10: Min 1: 5 Squat Cleans, you choose the weight Min 2: 5 Muscle ups/Pull-ups Conditioning For Time: AMRAP 20 Teams of 2 (if possible) 25 Wall Balls, 20/14 15 DUs One athlete will complete the couplet before tagging off
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Monday, September 19th 2016 Conditioning (20 min cap) 3 RFT: 3 Jerks, 155/115 4 FS, 155/115 5 Cleans, 155/115 10 Pull ups 20 Push ups 30 Abmat Sit ups Gymnastics Conditioning EMOMx10: 4-8 unbroken Kipping HSPU
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Sunday, September 18th 2016 Closed – Rest Day
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Saturday, September 17th 2016 TEAMS OF 2: 4RFT: 75 ft OH walking plate lunge 40 wallballs 20/14 30 box jumps 20 HSPU 10 MU/PU
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Friday, September 16th 2016 Conditioning “Black and Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees Conditioning EMOMx12 15 DUs 15 Sit-up
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Thursday, September 15th 2016 Snatch EMOMx10: 1 Squat Snatch (across) “Schlitz” 4 Rounds: 400 Meter Run 4 MU 40 DU
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Wednesday, September 14th 2016 Clean and Jerk EMOMx10 : 1 Clean and Jerk (across) Conditioning For Time: 21 Hang Power Cleans 21 Front Squats 21 Jerks 21 C2B Pull ups 21 Kipping HSPU 15 Hang Power Cleans 15 Front Squats 15 Jerks 15 C2B Pull ups 15 Kipping HSPU 9 Hang Power Cleans 9 Front
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Tuesday, September 13th 2016 Conditioning For time: 18-15-12 of: Burpees Power Snatch, 95/65 Directly into… 18-15-12 of: TTB OHS, 95/65 Gymnastics Conditioning Reverse Tabata HSPU 8 x:10 on, :20 off *Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of
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