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Today’s WOD 10/16/17

Monday, 16 October 2017

Lurong Nimble Sasquatch

AMRAP in 14:  Level 3

  • 2 Squat Clean and Jerk 165/115
  • 1 Muscle-up
  • 4 Squat Clean and Jerk
  • 2 Muscle-up

*Continue adding 2 Squat C&J and 1 Muscle-up each round until time expires

**Level 2 – 2 Squat C&J 135/95, 2 Pull-Ups, add 2 to each round

***Level 1 – 2 C&J 65/45, 3 Ring Rows, add 2 C&J and 2 Ring Rows to each round

Today’s WOD 10/14/17

Saturday, 14 October 2017

“Helton”

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 Rounds for Time:

  • 800m Run
  • 30 Dumbbell Squat Cleans 50/35
  • 30 Burpees

*May be done solo or with partner

Today’s WOD 10/12/17

Thursday, 12 October 2017

AMRAP in 7:

  • 2 Deadlift 225/155
  • 2 Strict HSPU
  • 4 Deadlift
  • 4 Strict HSPU
  • 6 Deadlift 225/155
  • 6 Strict HSPU
  • Continue increasing reps by 2 until time expires

Rest 5 Mins

AMRAP in 7:

  • 2 Power Cleans 155/105
  • 2 Pistols
  • 4 Power Cleans 155/105
  • 4 Pistols
  • 6 Power Cleans 155/105
  • 6 Pistols
  • Continue increasing reps by 2 until time expires
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