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Friday November 9

Strength Deadlift 10-6-3 Build for a heavy set of touch and goes for the day. No percentage, go by feel. W.O.D Diablerie Every 2min for 10min: 5 Front Squats (no racks) 10 Front Rack Alternating Reverse Lunges (R+L = 2) 10 Burpees No additional Rest, work on unbroken sets = success!   Open/Performace – 135/95 Fitness – 95/65   Recovery

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Melinda MettenFriday November 9

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Thursday November 8

Warmup Rowling warmup, 3 rounds with burpee penalty Rowing Skilz Review-this will be targeted stroke rate rowing, work on fast/strong leg drive and controlled return to the catch. Don’t get frustrated if you can’t hit exact ratings but spend each 2-minute block trying to ‘find the rate’. These should be easy to moderate intensity intervals with the damper set around

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Melinda MettenThursday November 8

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Wednesday November 7

Dear Tabata… Tabata Push Jerk 95/65 –Rest 3 minutes– Tabata Chest-to-Bar Pull-up –Rest 3 minutes– Tabata Push-up –Rest 3 minutes– Tabata Hang Power Snatch 95/65 Performed as consecutive TABATAS The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Post LOWEST reps in all “tabatas.” Open/Performance – as written Fitness – 75/45, Pull

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Melinda MettenWednesday November 7

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Tuesday November 6

Strength 1 Strict Press + 3 Push Press + 1 Push Jerk Continuing to build on overhead strength and stability. Build to a heavy complex for today, from a rack, for efficiency, not for weight. If you struggle with the push-press vs push jerk, focus on that today. W.O.D Hokey Pokey AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups

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Melinda MettenTuesday November 6

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Monday November 5

Strength Every 2min for 10 min: 2 “Tempo” Front Squats + 3 Front Squat Tempo = 3 sec down, 3-sec hold, fast up, then 3 normal speed No percentage, go by feel. W.O.D Criss Cross AMRAP 15: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar This will become a grip-intensive workout, taxing the forearms and shoulders.

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Melinda MettenMonday November 5

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Saturday November 3

DFW Teams of 3: For time: 2k Row 100 squats 12 Rope Climbs 75 squats 9 Rope Climbs 50 squats 6  Rope Climbs 25 squats 1  Rope Climb Can split everything anyway you’d like. 🙂 30 min time cap.

Melinda MettenSaturday November 3

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Friday November 2

Skill Warm up Deadlift W.O.D “Take Five” AMRAP 5: Buy-In: 50/35 Calorie Bike Directly Into.. 12 Deadlifts (185/135), 12 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 35/25 Calorie Bike Directly Into.. 9 Deadlifts (225/155) 9 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 20/15 Calorie Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell Burpees OPEN &

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Melinda MettenFriday November 2

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Thursday November 1

Gymnastic-ish EMOTM for 20 min: Gymnastic-ish Min 1: Gymnastic movement: Pull-Ups, Chest to Bar, Bar/Ring Muscle Ups (you chose the movement and reps must be done work at the 30sec mark) Min 2: Bike 15/10 Cal Min 3: 1 Wall Climb + 10 Shoulder Taps Min 4: DB/KB Box Step Ups (you choose the weight) Min 5: Rest   There

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Melinda MettenThursday November 1

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Wednesday October 31 Halloween!

Strength Every 2min for 10 min: 3 “Tempo” Front Squats + 2 Front Squats 3 sec down, 3-sec hold, fast up then 2 regular No percentage, go by feel. W.O.D “Toe Buster” AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike/Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike/Row 9 Thrusters (95/65) 9 Toes to

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Melinda MettenWednesday October 31 Halloween!

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Tuesday October 30

Dumbbell Double Down For Time For Time: 150 Double Unders – Then – 4 Rounds 20 DB Snatch  20 OH Alternating DB Lunge (10 alt with DB in R, then 10 al with DB in left) – Then – 150 Double Unders   Open/Performance 50/35DB Fitness 35/20, 20, 300 Singles   Recovery/Post Class Work 3 Rounds, Rest 2-3min between rounds,

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Melinda MettenTuesday October 30

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