IRON MOUNTAIN FITNESS

Workout of the Day: October 2017 Archive 

10/31/17

Strength: 3x6 OHS/Front Squat

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10 Minute AMRAP:
3 Burpee Box Jump overs (24/20)
3 Deadlifts (225/155)
6 Burpee Box Jump over
6 Deadlifts
9 Burpee box jump overs
9 Deadlifts
etc.

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10/30/17

Strength: 3x6 Weighted Pull-ups/Negative Pull-ups

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OPEN WOD 15.5
27-21-15-9:
Row (Calories)
Thrusters (95/65) (65/45)

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10/28/17

Strength: Make-up Day

21-15-9:
Single-arm DB Snatches (50/35)
Bar Muscle Up

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10/27/17

Strength: 5 sets of 10 Overhead Walking Lunge Steps

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"Nancy"
5 RFT:
400 M Run
15 OHS (95/65)

10/26/17

HERO WOD ANDY
For time, wearing 20# vest:
25 Thrusters (115/85)
50 Box Jumps (24/20)
75 Deadlifts (115/85)
1.5 Mile Run
75 Deadlifts (115/85)
50 Box Jumps (24/20)
25 Thrusters (115/85)

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10/25/17

Strength: 5x5 Overhead Squat/Front Squat

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Event 4 “Quick and Powerful” (Partner)

150ft Sled Pull (90/70)
30 synchronized burpees over object
150ft Sled Pull (90/70)
30 synchronized burpees over object

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10/24/17

Extra Mobility

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For Time:
50 Calorie Row
50 Toes To Bar

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10/23/17

Strength: 5x5 Weighted Pull-ups/Neg. Pull-ups

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Turkey Throwdown Event 3 (Partner):

- Split each move as needed - 

120 Double Unders
80ft Lunges DB OH (50/30) – (Split as needed in increments of 10 feet)
37 HSPU
80ft Lunges DB OH (50/30) – (Split as need increments of 10 feet)
120 DU

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10/21/17

Strength: Make-up Day

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9-15-21:

Thrusters (95/65)

Bar-facing Burpees

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10/20/17

Shoulder Health

3200 M Row 

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10/19/17

LMG Test WOD

or

1 RM Back Squat/Press (For LMG)

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10/18/17

Fall '17 LMG Test WOD:

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"Rep it Up!"

10 Min AMRAP - 1 Min each move for Max Reps:

Pullups

Pushups

Squats

Toes to Bar

KB Swings

Single-arm OH KB Squats

AbMat Situps

Alt DB Snatch

Box Jumps

Burpees

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10/17/17

Turkey Throwdown
Event 2 (Partner WOD - split reps as needed)
3 RFT: 
50 Wall Ball (20/14)
12 Rope Climbs
75 Wall Ball (20/14)
9 Rope Climbs
100 Wall Ball (20/14)
6 Rope Climbs 
then
6 Minutes to build to 1RM Snatch

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10/16/17

Overhead Squat 5-5-5 Reps
Snatch Balance 3-3-3- Reps
Hang Squat Snatch 1-1-1 Reps

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10/14/17

Double-Under Clinic

2 RFT:

100 DUs

25 Burpees
600m Run

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10/13/17

30-20-10:
GHD Sit-ups
Wall Ball (20/14)

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10/12/17

Strength: 3 RM Deadlift

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3 RFT:
20 Alt DB Snatch (50/35)
12 Box Jump Overs (24/20)
50ft DB FR WL

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10/11/17

3RM Front Squat/OHS

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Turkey ThrowDown Event #1

18 Min Partner AMRAP:​

Partner #1:

5 T2B

10 KB Swings (53/35)

15 Goblet Squats (53/35)

Partner #2:

600m Run

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- Partner 1 completes as many reps until partner 2 returns. Switch. Complete as many rounds/reps as possible in 18 minutes.
 

10/10/17

7 2-Minute Rounds of:
25 Calorie Row
Max Reps Jerk (205/155)

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10/9/17

Strength: Overhead Walking Lunge (5 sets of 8 steps/leg)

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21-15-9:
DB Squat Clean Thrusters (50/35)
Pull-ups

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10/7/17

HERO WOD KEV
With a partner
26 Minute AMRAP
6 Deadlifts (315/225)-each
9 Bar Facing Burpees, synchronized
9 Bar Muscle Ups- each
55ft Partner bb Carry (315/225)

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10/6/17

Back Squat:
10-5-3-1-1-1-3-5-10

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10/5/17

Strength: Deadlift (6 Sets of 3)

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5 RFT:
Swim 100 yards (400m Run)
30 Push-ups

10/4/17

Strength: Split Jerk (6 Sets of 3 Reps)

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For Time:
30 Snatches (155/115)

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10/3/17

Strength: Overhead Walking Lunge Steps (4 sets of 8 alternating steps)

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3 RFT:
15 C2B Pull-ups
20 Burpees
15 SDLHP (95/75)

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10/2/17

For Time:
5 Rope Climbs
75 Thrusters (75/55)
50 Dips
5 Rope Climbs
50 Overhead Squats (75/55)
75 Abmat Sit-ups
5 Rope Climbs