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Thursday September 6

“Fight Back” 5 Rounds for max repetitions: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike 1 Minute Rest Open/performance: as written Fitness: 35/26  RECOVERY 2 Rounds, NOT FOR TIME! 50ft Bear Walk + 50 Ft Slider Crawl   TEEN Coaches Choice for skill work. “FLASH FLOOD” 2 Rounds: 500m Row 21 Thrusters   Watch the

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Melinda MettenThursday September 6

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Wednesday September 5

Strength: THRUSTER 3-3-3-3-3 ·     Build to a heavy thruster for 3rm for the day. ·     10min W.O.D. “FLASH FLOOD” 2 Rounds: 500m Row 21 Thrusters (95/65)   OPEN/PERFORMANCE – as written FITNESS – 65/45   RECOVERY: Not for time 3 Rounds of: 30 AbMats + 20 Glute Bridges   TEEN “Fight Back” 5 Rounds for max repetition: 1 Minute Kettlebell Swings 1

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Melinda MettenWednesday September 5

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Tuesday September 4

Skill EMOTM 10min: Max Effort Double Unders Max Effort Handstand Push Ups Alternating Movements Working for only 30 sec of each min, the rest is rest.   OPEN/PERFORMANCE – as written FITNESS – Singles, Push Ups   W.O.D “QUICK SAND” Alternating “On the Minute” x 8 (4 Rounds): Even Minutes – 18-16-14-12 DB Snatches (50/35) Odd Minutes – Max Burpee

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Melinda MettenTuesday September 4

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Monday September 3

“Hammer” -HERO WORKOUT- Five rounds, each for time, of: 5 POWER CLEANS 135/95 10 FRONT SQUATS 135/95 5 JERKS 135/95 20 PULL UPS Rest 90 seconds  Rx – as written above. Scaled – 115/75, jumping pull-ups/bar- rows RECOVERY 2 ROUNDS OF: 2 wall-climbs + 20 band pull aparts Couch Stretch 2min/leg   Teen EMOTM 10min: Max Effort Double Unders Max

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Melinda MettenMonday September 3

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Saturday September 1

Regular hours for Monday September 3rd Labor Day! See you Monday!   “FENDER BENDER” (TEAM) In Teams of 3, with a 30:00 Time Cap: 400m Wreckbag Run 3 Rounds: 30 Deadlift, 25 Hang Power Cleans, 20 Push Jerk 400m Wreckbag Run 2 Rounds: 30 Deadlift, 25 Hang Power Cleans, 20 Push Jerk 400m Wreckbag Run 1 Round: 30 Deadlift, 25

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Melinda MettenSaturday September 1

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Friday August 31

Strength 3-Position Power Snatch Build to a Heavyfor the day: 1) High Hang (Pockets) 2) Knee Level (Often called “hang”) 3) Floor W.O.D “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups OPEN – as written PERFORMANCE – 12 Pull Ups, 155/80 FITNESS – 75/55 Watch Julie Fouche demonstrate the power snatch https://youtu.be/tuOiNeTvLJs

Melinda MettenFriday August 31

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Thursday August 30

“Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run 20- time cap OPEN/PERFORAMCE – as written FITNESS – 200,160,120,80,40 Singles SCALE – 100m

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Melinda MettenThursday August 30

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Wednesday August 29

AMRAP 18: 12/9 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar OPEN & PERFORMANCE – as written FITNESS – WB (14/10) Dumbbell Snatches (35/25) RECOVERY 3 Supersets: 12 Front Rack Kettlebell Reverse Lunges 12 Single Leg Deadlifts Rest 1:00-2:00 between sets.   TEEN Powder Room AMRAP 5: 600 Meter Run 1 Round of Cindy Max

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Melinda MettenWednesday August 29

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TuesdayAugust 28

Strength Deadlift 3-3-3-3-3 10min to build to a heavy set of 3 for the day. Must be touch and go.    W.O.D “2k Row” For Time: 2,000 Meter Row SUBSTITUTIONS – 100 Calories on the Bike RECOVERY ODD-OBJECT CONDITIONING **Weather Permitting sleds can be taken outside as long as they get put away before closing** 3 Rounds: 5:00 Recovery Bike

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Melinda MettenTuesdayAugust 28

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Monday August 27

HAPPY BIRTHDAY DONNA!! For time: 72 AbMats  W.O.D Powder Keg AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) -Rest 5 Minutes- AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) -Rest 5 Minutes- AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135) OPEN/PERFORMANCE –

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Melinda MettenMonday August 27

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