Thursday 100214

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Workout of the day
SWoD: Mobility
3 minutes wrist mobility (joint distraction)
-then-
Gymnastics Work
EMOM for 7 minutes of…
ME Handstand Hold
-then-
WoD: For time of…(20 minute cap)
200 m Farmer Carry 45/25
50 – DB Floor Press 45/25
400 m Run
50 – DB Presses 45/25
100 – DU’s
25 – Goblet Squats 45/25
400 m Run
25 – Chainsaw Rows (25 total)* 45/25
200 m Farmer Carry 45/25
-then-
After Bash: As fast as possible w/ a partner, complete 40 total Burpees. Split reps evenly.
Score for the day = time for BOTH WoD & After Bash

SkinnyFit
Strength:
EMOM in 12 minutes of…
3 – Wall Walks or 30 seconds Max Handstand Hold – (even)
20 seconds L-hold – (odd)
-then-
WoD:
True Tabata *20 seconds ON 10 seconds OFF
Sprint
Power Ball
Box Step Up and Over – AHAP
Hand Release Push Ups
Sit Ups
-then-
Accessory/Core:
5 Rounds of…
1 – Bear Crawl
15 – Bicycle

Endurance WoD
Run 4.5 Time Trial
Chicago Marathon
“Clovis”
For time…
150 burpee pull ups
10 mile run
*may spilt up reps any way

Thursday 100214

Wednesday 100114

Tuesday 093014

Monday 092914

Sunday 092814

Saturday 092714

Friday 092614

Thursday 092514

Events

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