Back squats: 4 x 5 @ 75-80% , 3 x 5 pause squats @ 75-80% (adjust accordingly) WOD: 5 Rounds Power Clean x 3 AHAP Shin hops x 5 Dynamic step-ups x 10 each...
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Back squats: 2 x 5 @ 60% Power Cleans: 10 x 3 @ 65% WOD I : 100 ball slams Rest 3 minutes WOD II: 100 split squats w/DB alt. as needed ...
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Bench (Close grip): 2 x 5 @ 65% Chin-ups: 2 x 10 DB side lateral raises: 2 x 10 (1/2 last weeks weight) WOD I : 5 Rounds 1 arm DB PS x 7...
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Bench press: 2 x 6 @ 65% DB Skullcrushers: 2 x 10 (1/2 weight) DB upright rows: 2 x 10 (1/2 weight) WOD: 5 Rounds 1 arm push press x 10 (5 each) Ring push-ups...
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Back squats: 2 x 6 @ 60%, 1 x 6 @ 60% with pause DB RDL: 2 x 10 (1/2 weight week 3) WOD: 5 Rounds 30 KB swings 30 DU's...
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Scotty Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed...
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Back squats: 4-5 x 4 @ 80-85% or 4RM WOD: Farmers Walk use 50% of todays squat weight Starting with 1 rep. With the bar on your back walk 10 yards after each successful...
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CG Bench: 4-6 x 6 @ 70-75% Chin-ups (strict): 3 x 10-12 DB side lateral raises: 3 x 10-12 WOD: 4 Rounds 1 min to complete reps for each movement. Use remaining time as...
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