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October 18 - 22

10/17/2021

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Monday
Strength. 3 Rounds
12 Strict Press
6 Strict Pull-ups
WOD. 24 EMOM
1. Wall Walk
2. GHD Sit-ups
3. :40 Bike Sprint
4. Rest

Tuesday
Strength. 5x5 Back Squat
Cardio. 2 mile Run/Row/Bike

Wednesday 
Strength. DB Walking Lunge 3x20m
Technique. Snatch/ Clean Complex
WOD. Isabel/ Grace
Thursday 
Cardio. 3 x 800m Run/1000m Row
WOD. “Bad Karma”

Friday
Warm-up. 800m Run & 3 Rounds
10 SLDL
10 Ring Row
5 Scap Pull-ups
5 Banded Pull Aparts
WOD. “Deadlifting Angie”
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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