Warmup Run 200m Band & Plate Warmup 10 Reps Deadbug (5/5) - No Weight Bench Press (21X1) 5 x 5 Same weight across AMRAP 10 10 T2B* 10 Burpee Box Jumps 24/20" *Scale w/ Hanging Leg Raises or Knees 2 Chest* Accessory:...
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I. Warmup 400m Run 10 Reps BirdDog (5/5) 10 Reps Deadbug (5/5) - No Weight II. 2 sets 4/4 Half Kneeling DB Press (3112) 4/4 Split Stance RDL (3111) III. Push Press (31X1) 5, 4, 3, 3 - Climbing IV. 21-15-9 For Time Deadlifts...
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A. Partner WOD 5 Rounds 20 Cal Row 30 Pushups 40 Situps 50 Squats Rest 2 min between rounds 30 min cap ...
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A. Deadlift: (~15-20 min) 5RM for All (Calculate 1RM: Weight x 1.14) Then: 5x3 @ ~80% of 5RM B. Pull-ups: Strict Alternate each set: OH/UH (Pronated/Supinated) Goal: 20 reps total of each pair If performing less than 5...
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A. EMOM 12 1: 12 Air Squats 2: 9 Pushups 3: 6 Hang Power Cleans 45/33 B. Power Clean + Hang Clean + Jerk Work to heavy complex in 12 min C. Grace 30 Clean & Jerks 135/95 for time ...
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A. Strict press: (~15min) Find Heavy triple (ALL) Then: calculate 1RM (Weight x 1.07) Rep work: 4x2 @80 of HT, then 1xAMRAP B. Incline DB PRess: (two 45# bumper plates) Neutral Grip: Med weight 2x15-30 It's ok if...
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A. Deadbugs Fire Hydrants & Groiners RNT Squats PVC OHS B. Overhead Squat 6 x 3 - Rest 2 min Build to heavy triple C. For time: 21-15-9 Front Squats 95/65 T2B ...
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12 WODS of Christmas 1 100m Run 2 Snatches 95/65 3 Burpee Box Jumps 24/20" 4 Thrusters 95/65 5 Pullups 6 Pushups 7 KBS 53/35 8 Front Squats 95/65 9 T2B 10 Stepups 24/20 11 Shoulder 2 Overhead 95/65 12 Power Cleans...
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I. DL: %: [email protected]% w/1min rest periods no%: 5RM (+10) II. BSS: 2x8-10 each leg III. 4 rounds 8 DB Power Cleans Rest 20 sec 8 Box Jumps 24/20 (or higher) Rest 20 sec 40m Farmer Carry Rest 20 sec ...
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