WOD
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Category: WOD
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Tuesday September 25th, 2018

Warm up- 3 Sets 300m Run 10 Band Pull aparts 5 BB Hang Squat Cleans + 5 Front Squats 5 Strict Press + 3 Push Press + 1 split jerk 5 Kip Swings + 5 Pull ups Skill- 4 Sets Hang Sq. Clean + Low Hang Sq. Clean + Split Jerk *Increase weight each set […]

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Category: WOD
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Monday September 24th, 2018

Warm up- 3 Rounds 20/15 Cals 5 Inch Worms + Push up 20 Alt. V-ups 10 Glute Bridges Skill- Deadlift 5×3 @ 80% from a dead stop *Last Set AMRAP Touch n Go WOD- In teams of 2: AMRAP 20 Min 10/8 Cal Row Sprint 10 Push Ups 10 “A” KB Swings 53/35 *You go, I […]

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Friday September 21st, 2018

Warm up- -DROM- 3 Rounds 20/15 Cals 15 Band Pull aparts 10 Light Front Squats *:02 hold at bottom Skill- Clean & Jerk 3-3-3-3-3-3 *Start at 60%, complete 3 C+J as singles, work your way up to around 80%, last few sets should be challenging. Then: Front Squat 5×2 @ final C+J weight WOD- 21-15-9 Power […]

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Category: WOD
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Thursday September 20th, 2018

Warm up- Quick DROM Then: 3 Sets 20 Sit ups 15 Barbell or Banded Good mornings 15 BB OHS 100m Run Skill- Snatch 3-3-3-3-3-3-3 *Start at 60% of your 1RM Snatch from last week, complete 3 Singles, continue to add 10#/5# until you hit your heavy set of 3 for the day! WOD- 12 Min AMRAP […]

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