Sep 29 2014

WOD 9/30

A. Snatch Complex
4 sets
4 Hang Power Snatch + 4 Power Snatch + 4 OVHD Squats
*Reps should all be unbroken

B. 3 Rounds
35 Wall Balls 20/14
15 Pull-ups
*Time Recorded

It’s Progenex Day! Come by and see Ike for all your Progenex needs!

“You can do anything as long as you have the passion, the drive, the focus, and the support.” -Sabrina Bryan

Sep 28 2014

WOD 9/29

 A.Build to a heavy 3 in  Snatch Deadlift 20:00
*Best snatch DL weight recorded

B.5 Rounds
200 M Run
10 Push Press @ 115/85 lbs
10 Box Jumps @ 24/20
2:00 Rest
*Best interval time recorded

“Keep your eyes on the stars, and your feet on the ground.” -Theodore Roosevelt

 

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Sep 26 2014

WOD 9/27

A. Relay Race
800 M Run
30 Power Snatch @ 75/45
30 Burpees
*4 person teams each athlete completes the entire workout before the next athlete starts
*Total team time recorded

Tuesday 9/30 is Progenex Day! Come see Ike and stock up on the goods!
progenexike

Sep 25 2014

WOD 9/26

A. Build to a Heavy Hang Power Clean + Power Clean in 20:00
*Weight recorded

B. 5 Rounds
10 CTB Pull-ups
15 Wall Balls @ 20 / 14
*Time Recorded

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Sep 24 2014

WOD 9/25

A. 5K Tempo Run
5 Rounds
400 M Run 5K Goal Pace
4-8 HSPU
:90 Active Rest

B. 1:00 Hollow hold
1:00 Rest
1:00 Flutter kicks
1:00 Rest
1:00 Scissor kicks
1:00 Rest
1:00 V ups
1:00 Rest
1:00 Hollow hold

“Freedom means the opportunity to be what we never thought we would be.” -Daniel J. Boorstin

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