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Monthly Archives

January 2017

1.28.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

Teams of 2:

100 WB 20/14

90 Sit-ups

80 Air Squats

70 Box Jumps 24/20

60 DU’s

50 Pull-ups

40 Walking Lunges

30 Push Press 115/75

20 Dips

10 OHS 115/75

1.26.17

By | WODs | No Comments

Rose City Barbell – Group Training

Ring Rows (4xME)

Metcon (AMRAP – Reps)

TABATA

8 rds 20 sec of work 10 sec of rest. 1 min between each station

Cal Bike

Sit-ups

Push-ups

T2B

Score=Total Reps

1.25.17

By | WODs | No Comments

Rose City Barbell – Group Training

Front Squat

Metcon (Time)

“Febreeze”

30-20-10:

Pull-ups

Squat Hops

Directly into…

30-20-10:

Push Press 95/65

Jumping Lunges

1.24.17

By | WODs | No Comments

Rose City Barbell – Group Training

Dips (Negatives)

Metcon (AMRAP – Reps)

“Snow Day Do-Over”

5 Rounds, for max reps:

1:00 Calorie Row

1:00 Power Cleans (135/95#)

1:00 Burpees over Bar

1:00 Rest

1.23.17

By | WODs | No Comments

Rose City Barbell – Group Training

Back Squat

Metcon (Time)

“Hang Loose”

30 Hang Cleans (95/65#)

30 Handstand Push-ups

30 Thrusters (95/65#)

30 Box Jumps (24/20#)

30 OHS (95/65#)

30 C2B Pull-ups

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