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WOD 10/20/2017

Front Squat On the Minute x 10 Build to a Heavy Front Squat Conditioning 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)

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GoFit 10/19/2017

30 Seconds at each station for Max reps: Station 1: Slam Balls Station 2: Reverse lunges Station 3: Slam Ball Thrusters Station 4: Side plank right Station 5: Side Plank left Station 6: Rest

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GoFit 10/13/2017

  For 20 Minutes:   12/10 calorie row 10 dumbbell hang cleans 10 dumbbell squats *rest one minute between rounds

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GoFit 10/11/2017

15 Minute EMOM Minute 1: 60 single unders Minute 2: 12 Dumbbell Snatches Minute 3: 20 step-ups

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WOD 10/12/2017

Front Squat 2×2 – 78% 2×2 – 83% 2×2 – 88% “Nate” AMRAP 20: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2/1.5 pood

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GoFit 10/11/207

15 Minute AMRAP: 10/8 Calorie Assault Bike 15 Heavy Kettlebell deadlifts 20 Dumbbell push press

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GoFit 10/10/2017

Every 3 minutes for 15 minutes: 175/150 meter row 10 push ups 10 weighted sit ups Plank for the remainder of 2:30s rest 30 seconds

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WOD 10/6/2017

Barbell: Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80% Rest 2:00 On the Minute x 3 (1… Read more »

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GoFit 10/6/2017

4 Rounds each: Max Calorie row (1 minute on 15 seconds rest) 10 Dumbbell push press + max walking lunges (1 minute on 15 seconds rest) *start with dumbbell press each round 30 sec. plank + max Russian twists (1… Read more »

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WOD 10/4/2017

  Barbell: Push Press Heavy 5 Heavy 4 Heavy 3 Heavy 2 Heavy 1   Conditioning: On the 3:00 x 4 Rounds 20/15 Calorie Row 15 Barbell Facing Burpees Max Push Presses (135/95) in time remaining No rest between rounds

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