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Trot

Monday, October 26th, 2020 SWOD/SKILL: EMOM 10 min: Odd: 10x Thrusters 115/75Even: Rest METCON: “The Trot”For Time:2x 400m Run2 min rest4x200m Run1 min rest8x 100m Run1 min restScore = total time ***Reminder to get on the schedule for the week. Text in any changes you

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buy in/out

Friday, October 23, 2020 SWOD/SKILL: 5×5Front Squats METCON: Buy In: 800m Run then: 2 rds: 100ft OHWL 50/35 *Switch arms at 50ft20x Alt DB Snatch 50/3510x OH Sit up with DB20x Goblet Squats with DB Buy Out: 800m Run Reminders/Updates/Events:  Saturday, October 24th: Barbells 4

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Open Gym or Daily WOD

Thursday, October 22nd, 2020 SWOD/SKILL: 4 RDS: ME Chin over Bar Hang (overhand grip) ME L- Sit ME Hollow Hold ME HS Hold ME Active Bar hang METCON: 15 min AMRAP: 35x DU25x Situps 15x Burpees 5x OHS 135/95 (from the ground) Reminders/Updates/Events:  ***Reminder to

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Christine-ISH

Wednesday, October 21, 2020 SWOD/SKILL: 4 RNFT:10X Plyo Pushups 10x Press @50-55% 1RM1x Wall Walk METCON: “Christine-ish” 3 RFT: 500m Row/ 400m Run/ .75 mi bike (You will do one of these options each round)12x DL @ BW 21x BJ 24/20 Cap: 15 min Reminders/Updates/Events: 

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Couplet

Tuesday, October 20th, 2020 SWOD/SKILL: EMOM: 10 Min Odd: 2x Squat Cleans Even: 10x T2B METCON: For Time: 15x C&J 155/1051 mile Run 15x C&J Reminders/Updates/Events:  ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule

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MARY

Monday, October 19th, 2020 SWOD/SKILL: 5×3 LBBS Alt: 10x Hollow Rocks METCON: “Mary”20 min AMRAP:5x HSPU10x Pistols 15x Pullups Reminders/Updates/Events:  ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text line (727) 422-7588. *** SHIRT ORDERS

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Thrusters and Ski Jumps

SWOD/SKILL: 5X10 Back Rack Split Squat Alt: 100 ft banded side steps METCON: 12 min Amrap 10x Thrusters 115/7520x Ski hops 45/35 plate Reminders/Updates/Events:  ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text line

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Thrusters & Ski jumps

Friday, October 16th, 2020 SWOD/SKILL: 5X10 Back Rack Split Squat Alt: 100 ft Banded Side Steps METCON: 15 min AMRAP: 10x Thrusters 115/75 20x Ski Jumps Over Plate 45/35 Reminders/Updates/Events:  ***Reminder to get on the schedule for the week. Text in any changes you have

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Open Gym or Daily WOD

Thursday, October 15th, 2020 SWOD/SKILL: 4 RNFT:10x Goblet Cossack Squat Right10x Goblet Cossack Squat Left10x (4 count down + 4 count up) Stiff Legged Deadlifts (DB or BB)10x Strict T2B10x Slow Lower OH Weighted Sit Ups (4 second negative) 3 RDS:20x Ea side Alternating Curls

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Just a DB/KB kind of WOD

Wednesday, October 14th, 2020 SWOD/SKILL: 5 min EMOM: 10x Floor Bench press Directly into… 5 min EMOM:10x Bent over Row (OH grip) METCON: 6 min AMRAP:15/10 Bike (cal)10x Alt. DB Snatch 50/35 6 min AMRAP:15xBurpees 15x KB Swings 70/55 6 min AMRAP: 30x DU 10x

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