10/31/15 “The ol’ Rope-a-dope”

10/31/15 “The ol’ Rope-a-dope”

Warm up: Get out Credit Card 1×1 @ 100%

WOD: AMAAP (As Many Athletes As Possible) see Joe at the desk to update your Credit Card information for Mind Body:)

Cash out:

Teams of 2

(split all reps)

  • 200 DU
  • 4 Rope Climbs
  • 150 Wallballs 20/14
  • 4 Rope Climbs
  • 100 Russian KB Swings 55/35
  • 4 Rope Climbs
  • 50 Burpee Box Jumps 24/20
  • 4 Rope Climbs



Warm up: OW#1


  • 1 Power Clean—>1 Hang Squat Clean EMOM for 12 MINS (Ascending in weight)


  • 500m Row



  • Front Squats 95/65


  • C2B Pull-ups

then Finish with…

  • 500m Row



Warm up: GW#3


  • Turkish Get-up technique.


  • Sled Push 5×100′ (50′ down and back) —Moderate to heavy weight —choose weight that you can move and not stop and take multiple breaks
  • 6 Turkish Get-ups between Pushes (3 Each arm)



Warm up: OW#2


  • Couch Stretch 2 MINs Each leg


  • 1 Power Snatch—>1 Hang Squat Snatch EMOM for 12 MINS (Ascend in weight)


18 MIN EMOM (Alternating MINs)

  • 7 OHS —-Choose weight that you can maintain and takes less then 30 Secs to Complete
  • 10 T2B— or choose reps that you can complete in 30 Secs

Extremely IMPORTANT Step #2 of Transitioning to Mind Body!!!

Time for step #2 of our change to Mind Body! If you are a recurrent/auto-pay client we need your up-to-date billing information ASAP! We need to switch everyone over to effectively pay our bills on Nov. 1st.

“Why can’t you just transfer my billing information over from my existing Zen Planner account?” you ask. For security reasons, we only have access to the last 4 digits of your CC. We also insisted on individually entering billing info to keep it simple. Yes! We are doing a lot of leg work to re-enter all of that information but we sleep better at night knowing we’ve done everything within our power to protect the valuable information you trust us with!

So if you haven’t done it yet, bring in the CC you want to use for your billing and allow us to update it. After that we can generate a membership. Once we generate your membership we can send you a secure login to change or enter any future billing information in the comfort of your own home.

Thank you again for continuing to make Cadre the amazing community it is!

Have a wonderful day!


Warm up: TC


Teams of 2


  • 30 Deadlifts 95/65
  • 30 Alternating Box Jumps 24/20
  • 30 Hang power Cleans 95/65
  • 30 Pull-ups
  • 30 thrusters 95/65
  • 30 CAL ROW

Split reps

OR if you are doing the LURONG workout  “The Champion”

see web site for details




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