10.18.24
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Strength
5 Rounds E2M
5 Hang Power Cleans
Metcon
5 RFT
5 TnG Power Cleans
:30 Overhead Hold
20 Sit-ups
RX: 135/95
RX+: 185/125
Last tested on 7/8/2017
Accessory
Alternating DB Curls 4x10
DB Overhead Tricep Extensions 4x10
Featured
10.17.24
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In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Last tested on 7/17/2023.
Accessory
800m Sandbag Run
RX: 50/35
10.16.24
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Strength
7 Rounds E3M
3 Back Squats with :05 desc tempo
Metcon
5 min AMRAP
10 Alternating Jumping Lunges
10 Burpees
Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 15 Hip Extensions
10.15.24
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Metcon
Partner WOD
1600m Run
60 Power Snatches @ 115/75 (RX+ 135/95)
1600m Run
Accessory
10 min EMOM
O: 12 GHD Sit-ups
E: 40 Double unders
10.14.24
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Metcon
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
Last tested on 6/23/23
Strength
8 min EMOM
2 Push Press
Accessory
7 Rounds E90s
10 Back Extensions
