WODs

5 RFT: Alternating Pistols, Toes-to-bars and Alternating Dumbbell Snatches

5 rounds for time of: 8 Alternating Pistols 7 Toes-to-bars 6 Alternating Dumbbell Snatches, 50/35 lbs

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Row 1000 m TT

Row 1000 m This is an all out effort for time.

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Back Squat : 5-5-5-5-5-5

Back Squat 5-5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nothing assigned for October 15, 2019

3 Power Snatch + 2 Overhead Squat + Squat Snatch : 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

3 Power Snatch + 2 Overhead Squat + Squat Snatch 1x1 at 75% 1RM 3 Power Snatch + 2 Overhead Squat + Squat Snatch 1x1 at 80% 1RM 3 Power Snatch + 2 Overhead Squat + Squat Snatch 1x1 at 85% 1RM 3 Power Snatch + 2 Overhead Squat + Squat Snatch 1x1 at 90% 1RM Rest as needed between sets.

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3 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean : 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

3 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean 1x1 at 75% 1RM 3 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean 1x1 at 80% 1RM 3 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean 1x1 at 85% 1RM 3 Hang Power Clean + 2 Front Squat + 1 Hang Squat Clean 1x1 at 90% 1RM Rest as needed between sets.

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Back Extension (GHD)s : 5x10

Back Extension (GHD)s 5x10 Rest as needed between efforts.

10 second count up

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Press : 5x6 at 45% 1RM

Press 5x6 at 45% 1RM Rest as needed between sets.

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Burn At-Home WOD: 10/15/19

"FGB Style" - Lunges, Crunches, Push-ups and Superman Holds

4 rounds, 1 min per station, of: Lunge Crunch Push-up Superman Hold Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Burn At-Home Warm Up: 10/15/19

3 RFT: Vertical Jumps, Dolphin Push-ups, Opposite Arm Opposite Leg Raises and T Bones

3 rounds for time of: 30 Vertical Jumps 10 Dolphin Push-ups 10 Opposite Arm Opposite Leg Raises 10 T Bones

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Nothing assigned for October 15, 2019

Nothing assigned for October 15, 2019

Nothing assigned for October 15, 2019

Nothing assigned for October 15, 2019

Nothing assigned for October 15, 2019

Nothing assigned for October 15, 2019