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Monthly Archives

November 2016

11.29.16

By | WODs | No Comments

Rose City Barbell – Group Training

Pistols (skill)

Metcon (Time)

(8.11.16)

500M Row

30 Push Press 95/65

30 Ring Row

1K Row

20 push Press 115/85

20 Ring Row

2K Row

10 Push press 135/95

10 Ring Row

11.28.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Reps)

AMRAP 5

Cal Row

Rest 5:00

AMRAP 4:

Burpee Box Jump Overs 24/20

Rest 4:00

AMRAP 3:

Power Cleans 135/95

Rest 3:00

AMRAP 2:

Wallball Shots (20/14#)

Rest 2:00

AMRAP 1:

Max Unbroken Pull-Ups

11.26.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

Teams of 2:

Each partner much complete a full Round

500M Row

25 OHS 95/65

500M Row

25 Burpees

500M Row

25 Front Rack Lunges 95/65

500M Row

25 Pull-ups

500M Row

25 Push press 95/65

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