Box jumps: A.) 4x1 up to a max B.) 5x3(+) Back squats: A.) 92.5x2, 97.5x1, 101%x1 B.) 3x5(+5) B.) SLDL: 3x5 Conditioning: KB swings X 100 reps 5 pull-up penalty for every break in the KB swings RM Sent from my...
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Bench: close grip A.) 65/75/85%x4 B.) 3x5(+5) Standing DB press: 3x8 BB bent rows: 3x10 DB front raises: 2x10 DB curls alt. : 2x10 WOD: 1min on 1 min off KB swings X 30 res Penalty: 10 burpees RM Sent from...
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Cleans: A.) [email protected]% B.) 5x3(+5) Deadlift: A.) [email protected]% every 10th second, [email protected]% w/pause just below knee B.) 5 rep max (+10) WOD: "bear complex" 3x3: rest 2 minutes between rounds RM Sent from my iPhone ...
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Strict press: A.) 65/75/85% X 4 B.) 3x5(+5) Chin-ups: 3xME(1min rest) WOD: OTM X 9 minutes Pull-ups X 5 Plyo push-ups X 10 RM Sent from my iPhone ...
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Snatch: A.) pause below knee: 70x2, 75x2, 80%x3x2, up to a heavy double B.) 5x3(+5-10) Front squats: A.) [email protected]% B.) 3x5(+5) 9 minute AMRAP: 1/2 gasser Pendlay rows x 15 RM Sent from my iPhone ...
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Bench press: A.) 92.5x2, 97.5x1, 101% x 1 B.) 3x5(+5) Push press: A.) [email protected]% B.) 3x3(+5-10) Pull-ups: 3xME (1min rest) Every 90 seconds: Ground to overhead x 4 Chest to bar x 5 Lateral ball slam x 6 RM Sent from my...
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Box jumps: A.) [email protected]% B.) 5x2(+) Power cleans: A.) 3x1minute AMRAP @ 75% (rest 2 min between rounds) B.) 5x3(+5) Back squat: A.) [email protected]% B.) 3x5(+5) Conditioning: 5 rounds 20 seconds on, 40 seconds off Thrusters KB swings Burpees Complete as many reps as...
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A.) Snatch: [email protected]% B.) Back squats: 3x5(+5) A.) Close grip bench: 60/70/80%x5 B.) Bench press: 3x5(+2.5) WOD: 5 rounds Thrusters x 5 Ball slams x 7 Burpees x 9 Double unders x 12 Rest 1 minute between rounds RM Sent from...
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Deadlift: A.) 90x2, 95x1, 97.5%x1 B.) 5 rep max (+10) Conditioning: 5 rounds for time OH walking lunges x 12(6R/6L) Pull-ups x 12 Double unders x 30 RM Sent from my iPhone ...
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Strict press: A.) [email protected]% B.) 3x5(+2.5) Chin-ups: 3xME 2 arm DB rows: 2x10 AHAP WOD: 12-9-6-3 Push press @ BW Slam balls KB swings RM Sent from my iPhone ...
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