Deadlift: A.) 3 sets(~87.5%), block pulls: 3 sets(same %) B.) 5RM(+10), (+1 set) Squats: A.) 3x3(75% of Monday's weight) B.) 3x5(+5) WOD: 5 to 1 Deadlift Box jumps Use 60% RM Sent from my iPhone ...
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Bench press: A.) 3 sets (~85%), 3 sets(-20#) B.) 4x5(+5) Strict press: A.) 3x3-6(75%) B.) 3x5(+5) 1 arm DB rows: 4x12(AHAP) WOD: 3 rounds Sprint 1/2 gasser Push-ups x AMAP Rest 2 minutes RM Sent from my iPhone ...
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MBT x 10 Power snatch: A.) 3x60 second AMRAP @ 75% *rest 2 minutes between B.) 5x3(+5) Pull-ups: 3xME WOD: "DT" 5 rounds of 12 DL 9 HPC 6 PJ #155 Rx RM Sent from my iPhone ...
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Box jumps: [email protected]% Power cleans: A.) [email protected]% every 90 seconds B.) 8x3(+5) Back squats: A.) 3 top sets (80-85%), 3 back down sets(-10%) B.) 5x5(+10) WOD: 5 rounds Power cleans x 5 DU's x 20 RM Sent from my iPhone ...
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Partner WOD: Buy in: 100 DU's Then: 100 man makers Cash out: 100 evil wheels RM Sent from my iPhone ...
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Deadlift: A.) [email protected]% B.) 5RM(+10) WOD: 5 rounds Bear crawl x 20 yards Deadlift x 3 Lateral bar over burpees x 5 RM Sent from my iPhone ...
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MBTx5 Dynamic warm up: 4 cone warm up Tire strides: 3x20 seconds Prowler: Peel offs: Push 10 yards/sprint 20 x 4 Push 20 yards/sprint 10 x 2 WOD: 12-9-6-3 Push jerk Slam balls Russian KB swings RM Sent from my iPhone ...
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Bench press: A.) [email protected]% B.) 3x5(+5) Strict press: A.) [email protected]% B.) 3x5(+5) Pull-ups: 3xME WOD: 6 rounds 15 push-ups 1/2 gasser *rest 45 seconds between rounds RM Sent from my iPhone ...
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Dynamic warm up Box jump: find max height Tire strides: 3x20 seconds Speed ladder: x2 Sprint work: 4x10 yards 4x20 yards 2x30 yards Agility drills x 2 each Pro Forward/backward Shuffle RM Sent from my iPhone ...
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High knees: 3x20 yards Rolling hops: 3x10 touches Power clean: A.) [email protected]% OTM B.) 5x3(+5) Back squats: A.) [email protected]% B.) 3x5(+5) WOD: from CFF: 2 rounds Rest 30 seconds between each effort 5 burpees 100 yard sprint 10 burpees 80 yard sprint 15 burpees 60...
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