Monday 10/20/14

Main – Workout Of The Day

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Landan (Time)

“Landan” Hero WOD

6 Rounds for time of:

Run 500m

8 Ring Muscle Ups

29 Double Unders

12 Thrusters, 115/85lb

Ring Muscle Up Scale for today is 2:1 Ring Dips & Pull Ups

DU Scale for today is 29 lateral bar hop-overs

Landan

Landan Mark Bland (10.17.08 – 8.29.12)

“The Mission of Landan’s LegOcy is helping children and their families on their journey through and beyond childhood cancer. Raising awareness through friendship, fellowship, and fundraising. Caring for the needs of few by the generosity of many to make each day special for all.” ~ from Landan’s LegOcy home page

Read Landan’s story HERE

W.O.D. Friday 10/17/14

Main – Workout Of The Day

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Metcon (Time)

Partner WOD

Each Athlete Performs 20 Reps of Every Movement Listed. Perform the WOD for time and go in the RX’d task order:

20 Deadlifts, 195/155lb

20 TTB

20 Ring Dips

20 Front Squats, 115/75lb

20 CTB Pull Ups

20 Box Jump Overs, 24/20″

20 F.Racked Stat. Lunges, 115/75lb

20 KB/Barbell SDHP, 100/70lb

20 Burpees

Use only one Barbell, KB, etc. Unless your team is coed or for scaling purposes your partner must use a different load.

The 2014 Heart of America Competition kicks off next Friday at 2pm at The Springfield EXPO Center!

W.O.D. Thursday 10/16/14

Main – Workout Of The Day

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Strength

Perform 3 sets of 15 Ring Rows. After each set, run 300m

Overhead Squat

4-4-4-4 @ 60% of your 1RM

Metcon (Time)

Buy In – 15 DB Burpee Cleans, 45/25#

3 Rds of:

10 HSPU

1 Rope Ascent, 15ft

Buy Out – 15 DB Burpee Cleans, 45/25#

Scaled Version:

Buy In – 15 DB Burpee Cleans, 35/25#

3 Rds of:

10 DB Shoulder To OH, 35/25#

1 Rope Ascent, 15ft

Buy Out –15 DB Burpee Cleans, 35/25#