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Monthly Archives

October 2017

10.31.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

10.30.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

“Power Down”

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Bike

Clean and Jerks (95/65)

10.24.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Reps)

“Lead Foot”

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

10.21.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

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