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WOD2

Monday 8.29.16

Posted on 28. Aug, 2016 by in WOD2

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3 rounds for time of:

20 Pistols (alternating)
200 M Run
20 Hang Power Clean and Jerks (95/65)
20 Box Jumps (24/20)

1) Front Squat (work to heavy 5)

Please pray continually for Mark Farmer as he will be starting his first round of chemotherapy today.  

Schedule:

-We will have only one class on Labor Day at 9:00am.

-We will also be separating our Teens class into a high school and a middle school class.  Both will meet on Tuesday and Thursday 3:30-4:30.  The high school class will meet in the main room and the middle school class will meet in the back room.

Therefore we do not lose heart.  Though outwardly we are wasting away, yet inwardly we are being renewed day by day.  For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all.  So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.~2 Corinthians 4:16-18

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Sunday 8.28.16

Posted on 28. Aug, 2016 by in WOD2

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Rest Day

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Saturday 8.27.16

Posted on 26. Aug, 2016 by in WOD2

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As many rounds and reps as possible in 9 minutes of:

30 Double Unders
2 Rope Climbs
6 Power Cleans (185/125)

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“It is not our circumstances that create our discontent or contentment.  It is us.”~Vivian Greene

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Friday 8.26.16

Posted on 25. Aug, 2016 by in WOD2

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Complete the following:

Starting at 0:00 minutes:

3 rounds for time of:

15 Overhead Squats (135/95)
12 Ring Dips

Starting at 10 minutes:

3 rounds for time of:

5 Power Snatches (135/95)
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Starting at 21 minutes:

2 rounds for time of:

600 M Run
20 KB Swings

“There is an ongoing battle between conscience and self-interest in which, at some point, we have to take sides.~Robert Brault”

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Thursday 8.25.16

Posted on 24. Aug, 2016 by in WOD2

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Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max  Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes

Compare to HERE

“Do less better.”

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Wednesday 8.24.16

Posted on 23. Aug, 2016 by in WOD2

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As many rounds and reps as possible in 11 minutes of:

7 Toes to Bar
11 Burpee Box Jumps (24/20)
15 Push Jerks (135/95)

1) 4 rounds not for time of:

100 M Farmer’s Carry (AHAP)
10 Shoulder Presses (from rack)
60 Second Plank Hold

“Dealing with people is probably the biggest problem you face, especially if you are in business.  Yes, and that is also true if you are a housewife, architect or engineer.”~Dale Carnegie

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Tuesday 8.23.16

Posted on 22. Aug, 2016 by in WOD2

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Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups

Continue on through 4/4…5/5…6/6 and so forth.

Compare to HERE

“Hire character.  Train skill.”~Peter Schutz

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Monday 8.22.16

Posted on 21. Aug, 2016 by in WOD2

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3 rounds for time of:

600 M Run
30 KB Swings (53/35)
30 Thrusters (75/55)

1) 4 rounds not for time of:

16 KB Front Rack Walking Lunges (8 each)

“Successful people are always looking for opportunities to help others.  Unsuccessful people are always asking “What’s in it for me?”~Brian Tracy

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Sunday 8.21.16

Posted on 20. Aug, 2016 by in WOD2

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Rest Day

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Saturday 8.20.16

Posted on 19. Aug, 2016 by in WOD2

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Every minute on the minute for 10 minutes of:

2 Back Squats
Max reps Push Ups (deload) in the remainder of the minute

Post load and total push ups to comments.

1) Every minute on the minute for 14 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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