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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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Regular schedule this week.

September 8, 2019



A)warm up


B)deadlift E4MOM 

5-10reps at 70%

5-10reps at 65%

5-10reps at 60%

(If you can do 10, add 10% more, If on the lower end, take off 5-10% the next set. 


C)Bent over Row E3MOM

7-10 @70%’ish

7-10 @65%’ish

7-10 @60%’ish


D)for time (sprint)

500m Row

25 pull ups 



A)warm up


B)wod prep/instruction


C)amrap 20

25m OH walking lunge 55/35 (plates)

15 burpees on 10lb plate. 



A)warm up


B)bench press E4MOM 

7-10 @70%

7-10 @65%

7-10 @60%


C)strict/shoulder press E4MOM

7-10 @70%

7-10 @65%

7-10 @60%


D)amrap 5min total 

150 seconds of max push ups

150 seconds of max double unders 



A)warm up


B)wod prep/instruction 


C)”15.1 and 15.1a”

Amrap 9 of

15 toes to bar 

10 deadlifts 115/75

5 snatches (any)


......Then 6min to find 

1RM Clean & Jerk



A)warm up


B)back squat E4MOM

10 reps @70%’ish 

10 reps @65%’ish

10 reps @60%’ish


C)pull ups E3MOM

Weighted where possible 

3x7-10 reps


D)100KB swings for time. 

(Test vs the last time you did it 4 weeks ago.) 



A)warm up


B)wod prep/instruction


C)”heavy baseline”

500m Row 

40 back squats 135/95

30 sit ups 5/2.5 plates behind head

20 booty claps 

10 weighted pull-ups 35/10














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