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Monthly Archives

December 2016

12.31.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

“The Slammer” (8.18.16)

Teams of 2

2k Row

50 Power Snatch (95/65)

2k Row

50 OH Squats (95/65)

2k Row

50 Thrusters (95/65)

12.29.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Cal Bike

10 KB 70/44

rest 3

AMRAP 5

10 Cal Row

10 Ring Row

rest 3

AMRAP 5

10 T2B

10 Push-ups

Pull-ups (4xME)

12.26.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

“Wise Men”

AMRAP 3:

3 P Cleans (115/75)

3 Front Squat (115/75)

3 Push Jerks (115/75)

Rest 3:00

AMRAP 3:

3 P Cleans(135/95)

3 Front Squat(135/95)

3 Push Jerks (135/95)

Rest 3:00

AMRAP 3:

3 P Cleans (155/105)

3 Front Squat (155/105)

3 Push Jerks (155/105)

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