114 Poplar
Dodge City, KS 67801
Dodge City, KS 67801
120822 "Opium Dream"
August 22, 2012
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1. Unstable Bench
1 Rep Max
2. “Opium Dream”
21-18-15-12-9-6-3
Ground to Overhead with Plate (45, 25)
5 Burpees + 30 Double Unders
120820 "Squat Medley"
1. Box Squat
1 Rep Max
2. Squat Medley
10 Reps at 30%
10 Reps at 40%
10 Reps at 50%
10 Reps at 60%
Max Reps at 60%
120817 "Tumbler"
1. Snatch
9 x 1, OTM
2. Clean and Jerk
9 x 1, OTM
3. “Tumbler”
AMRAP:
8 Reverse Lunges (155, 105)
16 Deadlifts (155, 105)
24 Leg Lifts
32 Double unders
120816 "Rest Day/Yoga"
Yoga class TONIGHT! $5
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a class, every Thursday at 7:30pm! Come stretch with us!!
120815 "The Empire"
1. Unstable Bench
1 Rep Max
2. The Empire
8 Rounds For Time:
1 Rope Climb
12 Hand Release Push Ups
120814 "Fuel For Fire"
“Fuel For Fire”
Teams of 3:
Row 1500m
1200m Run
60 Box Jumps (20-24-30″)
60 Burpees
1200m Run
1500m Row
1200m Run
60 Box Jumps (20-24-30″)
60 Burpees
1200m Run
1500m Row
120813 "Watering Hole"
1. Box Squat
1Rep Max
2. “Watering Hole”
5 Rounds For Time
10 Pistols (5 ea side)
15 GHD Sit Ups
200 Meter Run
Rest 1 Min
