Workout Of The Day

Brought to you by Rose City Barbell

1.18.18

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Rose City Barbell – Group Training Metcon (AMRAP – Rounds) “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6…

1.17.18

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Rose City Barbell – Group Training Metcon (AMRAP – Rounds and Reps) “Marston” AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees“Marston” is a Hero workout….

1.16.18

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Rose City Barbell – Group Training Metcon (AMRAP – Reps) “Tri Sprint Intervals” 5 Rounds of: AMRAP 4: 30/20 Calorie Row 15/9 Calorie Schwinn Bike AMRAP 10 Meter Shuttles rest…

1.15.18

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Rose City Barbell – Group Training Snatch (Heavy single) Metcon (AMRAP – Rounds and Reps) “High Heels” AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double UndersLast week we worked…

OPEN GYM 9-12

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Rose City Barbell – Group Training

1.13.18

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Rose City Barbell – Group Training Metcon (AMRAP – Reps) “Hard Pass” Teams of 3 AMRAP 25: 100/70 Calorie Row 100 Deadlifts (135/95) 80/60 Calorie Row 80 Hang Power Cleans…

1.12.18

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Rose City Barbell – Group Training Metcon (AMRAP – Rounds and Reps) “Buddy-Buddy” Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 70/50 Calorie BikeTeams can break…

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