6199 Dressler Rd. NWNorth Canton, OH, 44720 

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September 29, 2016

Strength: 12 min to work to ahap complex

hang clean

hang squat clean

push jerk

Wod:21-15-9

thrusters (95/65)

toes to bar

September 28, 2016

Strength: deadlift

Wod: 5 rounds

10 overhead squats (135/95)

10 burpees

10 calorie row

10 sit ups

September 27, 2016

Lana enjoys her birthday wod!

Strength: bench press

Wod: ??? amrap

September 26, 2016

Wod: 2 rounds60 double unders

40 wall balls (20/14)

20 hand stand push ups

September 25, 2016

Strength:

front squat

Wod: 1 min to complete:

100m run

10 hang cleans (95/65)

rest 1 minute

2 minutes to complete:

100m run

10 hang cleans (95/65)

20 front squats (95/65)

rest 1 minute

3 minutes to complete:

100m run

10 hang cleans (95/65)

20 front squats (95/65)

30 hand release push ups

rest 1 minute

4 min amrap

100m run

10 hang cleans (95/65)

20 front squats (95/65)

30 hand release push ups

40 box jumps (24/20)

September 22, 2016

Strength: snatch/overhead squat

Wod: 20 min amrap

12 ring dips

12 pistols (24 air squats)

12 box jumps (24/20)

September 21, 2016

Strength: emom 10

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Wod: 9 min amrap

thrusters (95/65)

bar facing burpees

ladder up

September 19, 2016

Strength:

squat clean

Wod: 14.4

amrap 14 min

60 cal row

50 toes to bar

40 wall balls (20/14)

30 power cleans (135/95)

20 muscle ups

September 19, 2016

Strength: tempo back squats

Wod: 3 rounds 1 min each station

rope climbs

deadlift (155/105)

hand stand push ups (open standard)

rest

September 18, 2016

Strength: push jerk

Wod: 6 min amrap

5 pull ups

50 double unders

10 pull ups

40 double unders

15 pull ups

30 double unders

20 pull ups

20 double unders

rest to recover

emom 6

150m run

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