I. Back Squat: %: (Hi-Bar) [email protected]% (1min rest between) No %: 3x5(*light) (70-80% last wk weight) II. Front squat: (All) 2x5 *light (~60%) III. 4 Rounds 100m Run 5 DB Thrusters 40/25 100m Run 5 Burpees Rest 2min ...
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Solo 250m Row 200m Run 20 Air Squats 15 Pushups 10 Goodmornings 45/25 lb plate at chest Partner WOD AMRAP 20 50m Sled Push (Sled + 90/60) 10 DB Snatch (5/5 Alternating) 10 Cal Row *Partner completes 1 round, then switch* ...
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A. %: Mock Meet No %: DL: 5RM (+10) B. For Time: 5 Rounds 12 Slam Balls 8 Deadlifts 225/155 4 Box Jumps 30/24" (or higher) If testing Warm ups will be posted ...
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A. Every 5 min x 2 Run 300m 8/8 Cone Touches 8/8 DB Push Press *Hold plank with remaining time* B. Power Clean + Hang Clean + Jerk 3 sets empty 5 sets weighted 15 min cap* C. 15 min Continuous Run 200m 15...
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A. % Group: Sq: [email protected] 60-70% B: [email protected] 65-75%, [email protected]% DL: [email protected]% Bench: no%: same progression as BS on Monday B. AMRAP 3 Renegade Rows *Pushup, Row R, Pushup, Row L = 1 rep* Rest 2 min AMRAP 3 Burpee Box Jump...
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A. EMOM 12 1: 200m Run 2: 20-30 sec Active Hang 3: 4/4 KB Snatch 4: 8 PVC Snatch Balance B. Hang Power Snatch + OHS + Hang Snatch 3 sets empty 5 sets weighted 15 min cap* C AMRAP 10 6 Pullups/Jumping...
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A. % Group: Back Squat: 3x1 @ 70-80%, [email protected]% Bench : [email protected]%, [email protected]% DL : [email protected]% B. No%: Back Squats: 4-5X3-5 (+5-10) or 5RM C. 4 Rounds 9 DB Thrusters 40/25 200m Run Rest Walk 90 sec ...
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A. 3 rounds (Solo) 1 min Row 1 min Plank 1 min Jumping Jacks B. Partner WOD 400m Run w/ Plate 45/25 Together (1 Plate) 1k Row *switch as needed* 300m Forward Sled Drag (Sled + 185/125) 1k Row 400m Run...
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A. Back Squat: %: up to 1RM (9.5RPE) Same as Bench and DL drop sets: 2x1 (-10%) no %: 4-5x3-5 (+5-10#) B. Every 4 min x 4 sets 10/10 Prisoner Stepups 24/20" 10 DB Deadlifts (Heavy) 10 x 10m...
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A. EMOM 12 1: Plank Reaches x 40 sec 2: Goblet Split Squats x 5/leg 3: 6 KB Clean & Press R 4: 6 KB Clean & Press L B. Power Clean + Clean + Jerk 2 sets...
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