Daily Wod

CrossFit WOD, September 19, 2017

TUESDAYCrossFit Hardcore Warm-upMetcon (Time)2 BURPEES OVER THE BAR EVERY MIN ON THE CLOCK WHILE DOING;
50- D/L 135/185
30-POWER CLEANS95/135
THEN…
200 MT OH WALK WITH PLATE 25/45

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CrossFit WOD, September 18, 2017

MONDAYCrossFit Hardcore Warm-upMetcon (Time)WORK UP TO 1 REP MEDIUM TO HEAVY WEIGHT PUSH PRESS
WOD
1 MILE
( IF MILE IS LESS THAN 8 MINS 65/95 THRUSTERS
MORE THAN 8 MINS 55/75 THRUSTERS.
50 THRUSTERS
30 PULL UPS

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CrossFit WOD, September 16, 2017

SATURDAYCrossFit Hardcore Warm-upMetcon (Time)Buy in
100 DUBS
3 RDS
400 MT RUN
30 WALL BALLS
20 HANG POWER SNATCHES 65/95
100 MT FARMERS CARRY
Buy out
100 DUBS

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CrossFit WOD, September 15, 2017

FRIDAYCrossFit Hardcore Warm-upMetcon (Time)3 RDS
400 MT
10-BOX JUMPS
15-D/L 135/185
20-RENEGADE ROWS 20/30

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CrossFit WOD, September 14, 2017

THURSDAYCrossFit Hardcore Warm-upMetcon (Time)TABATA WARM UP
8 RDS
20 SECS ON 10 SECS OFF
SIT UPS
AIR SQUATS
HOLLOW ROCS
COUNT TOTAL REPS

REST 2 MIN

WOD
21-15-9
FRONT SQUATS 85/115
TOES TO BAR
PUSH PRESS

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