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Wednesday September 19

Strength Deadlift 3-3-3-3-3 Build to a heavy set of 3 for the day. Every 2min for 10min W.O.D. “Dead Extremities” For Time: 100 Double Unders 30 Deadlifts (185/135) 50 Double Unders 20 Deadlifts (185/135) 25 Double Unders 10 Deadlifts (185/135)   Open/Performance – as written Fitness –Singles (200, 100, 50) 155/105   Recovery/Body Armor 3×10 Single Arm Dumbbell Bench Press

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Melinda MettenWednesday September 19

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Tuesday September 18

Strength Tempo Back Squat 2-2-2-2-2-2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom. Increase from last week if able or perfect it! Every 2min for 12min W.O.D “Bum Rush” 15min AMRAP 5 Pull Ups 10 Push Ups 15 Dumbbell Squat Cleans 50/35   Open/Performance – as written Fitness – Medball Squat Cleans 20/14   Recovery 2

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Melinda MettenTuesday September 18

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Monday September 17

Skill Turkish Get-Up Build to a single heavy load for each arm. Plate, Dumbbell, Kettlebell, etc. W.O.D “E- Brake” 3 Rounds: 400 Meter Run/500m Row 20 Alternating Dumbbell Snatches (50/35) 12 Burpees 18min time cap. Open/Performance – as written Fitness – 35/25 dmb   Recovery 5 Wall Climbs with Max Effort hold, nose and toes only! Crossover Symmetry/ROMWOD   TEEN

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Melinda MettenMonday September 17

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Saturday September 15

“Duo Professor Chaos” Partner Workout For Time: 30 Chest to Bar Pull-ups 800 Meter Run 15 Power Snatches (135/95) 800 Meter Run 15 Power Snatches (135/95) 800 Meter Run 30 Chest to Bar Pull-ups Athletic duo can share workload however they see fit to include the 800m runs. 30min time cap. Open – as written Performance – 115/75 Fitness –

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Melinda MettenSaturday September 15

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Friday September 14

“Frame of Mind Friday” Kalsu is a Hero WOD which honors Robert James “Bob”, a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war. James Robert Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-roundselection in the 1968 NFL/AFL draft by the Buffalo Bills of the American Football League.[1] He later joined the

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Melinda MettenFriday September 14

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Thursday September 13

Gymnastic Skill Review Handstand Push Ups + Rope Climbs  W.O.D Every Min on the Min for 5 Complete rounds: (25min) 18/12 Calories on the Bike 100ft Farmer’s Carry (your choice on weight) 3 Rope Climbs Handstand Push Ups (your choice on number/style but try to stick with it the entire workout, NOT M.E!) rest Athletes will start at different stations

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Melinda MettenThursday September 13

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Wednesday September 12

Skill Overhead Squat Review W.O.D “Twenty-Something” AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row OPEN & PERFORMANCE – as written FITNESS – 65/45 Recovery NOT FOR TIME 2 Rounds: 100Ft Sled Push AHAP + Arms Only (Plank Position) Slider Drag   TEENS Skill: Coaches Choice  “Rump Shaker” 3 Rounds For Time:

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Melinda MettenWednesday September 12

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Tuesday September 11

343 step up with a weighted object for time: Combined effort with EVERYONE in class. This is YOUR crew! Work together and accomplish the task as a team! There is no set weight. Your personal choice. Examples: dumbbells, kettle bells, weight vest, barbell. “Never Forget” Partner WOD: reps split between partners. 343 Double Unders 125 Mountain Climbers 93 Kettlebell swings

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Melinda MettenTuesday September 11

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Monday September 10

Strength Tempo Back Squat 2-2-2-2-2-2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom.  W.O.D Rump Shaker 3 Rounds For Time: 60 Air Squats 21/15 Calorie Assault Bike, Row, Ski 15 Hang Power Cleans (155/105) 15min time cap Open – as written Performance – as written Fitness – 115/75 Recovery: 2k Row, every 500m, couch stretch

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Melinda MettenMonday September 10

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Saturday September 8

“Couplet Quaternate” (Teams of 2) 30-20-10 Cal Row Dumbbell Thrusters 21-15-9 Cal Row Dumbbell Snatch 12-9-6 Cal Row Push Press 8-6-4 Cal Row Rope Climbs OPEN/PERFORMANCE– 50/35 FITNESS – 45/25 30min time cap. 1 athletes works at a time To learn more about Dumbbell Thrusters https://youtu.be/M5gEwLTtWbg

Melinda MettenSaturday September 8

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