W.O.D. – Workout of the Day

October 28, 2018

October 29 2018
11:48 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: For today’s 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top building
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October 25, 2018

October 26 2018
9:07 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a moderate or heavy single of the Push Jerk depending on your comfort level over the course of 8-10
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October 24, 2018

October 25 2018
10:13 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep.
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October 24, 2018

October 24 2018
2:26 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: This workout is much harder than it looks and is up to you how hard you want to push yourself. Set
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October 22, 2018

October 23 2018
8:33 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.
– Metcon: This workout is very
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October 21, 2018

October 22 2018
11:39 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The
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October 19, 2018

October 20 2018
10:08 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Work with a partner today and have a
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October 18, 2018

October 19 2018
9:43 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Superset of Tricep/Back work. Build in weight with
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October 18, 2018

October 18 2018
12:33 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we’ll perform the banded deadlift for speed
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October 16, 2018

October 17 2018
8:33 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Skill: We’ll spend the first part of class working on touch n go muscle snatches to refine your technique.
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