WOD
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Category: WOD
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Friday September 28th, 2018

Warm up- DROM 4 Sets 5 Strict Pull ups 10 Empty BB Thrusters 12 Cals Skill- Clean + Jerk Doubles *Start @ 70% and work up to 85% adding 10# each set. *5-6 Sets between 70-85% Then: Front Squat 1-1-1 @ 90%+ WOD- Teams of 2: 5 Min AMRAP Clean and Jerk 135/95 rest 1 min […]

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Category: WOD
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Thursday September 27th, 2018

Warm up- DROM 3 sets with a partner 20/15 Cal Row *You go, I go 1 Round of “Cindy” between sets Skill- Back Squat 3×5 @ 80% WOD- 10 Min AMRAP 7 Wall Balls 20/14 7 T2B Post WOD- 5 Sets 8 Seated DB Strict Press 8 DB Curls 8 Banded Tricep Ext.

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Category: WOD
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Wednesday September 26th, 2018

Warm up- 3 Sets 15/12 Cals 20 Sit ups 15 Banded or BB Good mornings 15 OHS 2 Junkyard Dogs Skill- Snatch Grip Push Press + OHS with a :02 Pause 4×1 @ 75% of 1RM Snatch Then: Snatch Doubles *Start @ 75% of 1RM Snatch and hit a double, dropping between reps. *Add 10/5# […]

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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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