Bench press A.) [email protected]% B.) 3x6-10(+5) Strict press A.) [email protected]% B.) 3x6-10(+5) DB rows 1 arm: 5x12-15 DB front raises: 3x15 DB curls: 3x15ea alt Practice: double unders RM Sent from my iPhone ...
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Snatch warm up (3 position X 10 second holds) Box jumps: [email protected]% Back squats A.) [email protected]% B.) 3x6-10(+5) WOD: 5 to 1 PC Power clean: 5/4/3/2/1 DB step ups X 10 (5ea) FC X 30 yards RM Sent from my...
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Partner WOD: 400m run 50 walking lunges 50 box jumps 50 hang power cleans 50 KB swings Then 10 rounds of Cindy(alt) 5 pull-ups 10 push-ups 15 air squats RM Sent from my iPhone ...
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Snatch warm up Snatch balance Overhead squat A.) work up to heavy double B.) 5x3(+5) WOD I: GFY Deadlift Tabata challenge from CF Football 315#: 8 rounds x 20 seconds w/10 seconds rest between each round WOD...
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Jumping lunges: 2x2 Burgener warm up Clean work A.) [email protected] from 6/10 B.) 5x3(+5) Dynamic warm up 4x60 yard shuttle 4x40 yard shuttle 6x20 yard sprint 10x10 yard sprint RM Sent from my iPhone ...
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Snatch warm up Snatch balance A.) up to heavy triple (15min) B.) 5x3(+5) II. broad jumps: 5x1 III. WOD: 7 min AMRAP 25 DU's 5 burpee pull-ups RM Sent from my iPhone ...
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WOD I: 10 to 1 Pull-ups Box jumps WOD II: OTM x 10 rounds 1/2 gasser RM Sent from my iPhone ...
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400m run 10 push-ups 10 pull-up Thrusters x max reps *complete as many thrusters as you can until you reach 100. Start from the top each time you have to let...
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Snatch warm up Snatch balance A.) power snatch: find HS B.) 5x2(+5) WOD I: Fran Rest 5 minutes WOD II: Grace RM Sent from my iPhone ...
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Power cleans A.) 15 min to find HS(heavy single) B.) 5x3(+5) WOD: 10 rounds 3 PC @ 80% of HS 3 pull-ups 60 yard shuttle sprint RM Sent from my iPhone ...
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