10.19.17. WOD
October 18, 2017
10.21.17. WOD
October 20, 2017

10.20.17. WOD

Indianapolis, gym, fitness

We’re raising funds for Indy SurviveOars on October 27th. Be sure to join us!

Brownsburg, Indianapolis, Avon

No tricks, just treats for The Great Pumpkin WOD. Don’t miss out!

Hendricks County fitness

1. Speed back squats: 6 x 4 @65%, every 60s.
2. Standing box jumps: 4 x 5 @ a challenging height. Rest 60s.
– Adv: use a 20-30# weighted vest.
3. Warm-up power snatches/doubles for metcon

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“Open WOD 14.1”
10:00 AMRAP
30 Double unders
15 Power snatch (75/55)

L3: Clean and jerk 75/55)
L2: 15 Double unders, clean and jerk 65/45
L1: 30 Single unders, clean and jerk 55/35

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Extra Credit:
3 options:
1) Sledpull powerwalk @1/2 BW for distance in 6:00.
2) Reverse Hyper 4 x 20-25 @50% of back squat 1RM.
3) Glute march 3 x 30s max reps.

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