WALNUT VALLEY OUTPOST
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August 16 - 20

8/15/2021

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"Action is the foundational key to all success."
- Pablo Picasso

Monday
Cardio. 4 Rounds
400m Run
25 V-ups

Lift. 6x2 Back Squats (climbing to 90ish%) with 5 strict pull-ups between sets

Tuesday
WOD. 36 EMOMish
1. Handstand
2. Pistols
3. KB Swing
4. Muscle-up

Weightlifting Wednesday
Warm. 10 EMOM
1. Inchworms
2. PVC Squats
3. Stretches
Lift. 5x5 Front Squat
10 minutes to find 1 RM Power Clean
10 minutes to find 1 RM Cluster

Thursday
WOD. 40 AMRAP
400m Run
8 Tire Flips
16 Hanging Hip Touches
32 Sledgehammer

Friday
Warm. 12 AMRAP
10 Cal Row/ Bike
:30 - :60 Plank

Lift. 10x2
Back Squat
Bench Press
Turkish Get-up
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WALNUT VALLEY OUTPOST
702 Main St
Winfield KS 67156 ​

Tuesday - Friday : 10 - 5 pm
Saturday : 10 - 4 pm
Sunday & Monday by appointment.
  • Home
  • Shop
  • Bicycle Service
  • Go Ride!
  • About Us
  • Contact