05
Nov
Workout for Saturday, November 4th, 2017
in San Antonio, WOD
Comments
Warmup 200m Run 20m Bear Crawl 20 KBS 20m Bear Crawl 200m Run Partner WOD 50-40-30-20-10 Calorie Row Burpees Over Rower 30min Cap ...
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WOD
05
Nov
A. Deadlift: %: up tp 3RM (harder than last week) Back down: 4x3(-10-12%) no%: 5RM(+10) B. RDL: 3x8 (2/fail) (Harder than last week) C. Back work: Use same variation as last week 3-4 sets x8-10 reps 1xcluster: 5sets of 4...
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05
Nov
A. Every 3 min x 4 15 Air Squats 5/5 Single Leg Deadlifts (alternating) 7 No Pushup Burpees B. E2MOM 12 Power Clean + Hang Clean + Jerk Climb if possible C. AMRAP 7 2, 4, 6, 8, 10...
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01
Nov
A. Bench Press: %: Up to 5RM (harder than last week) Drop sets: (-8-12%) 5x5 no %: 5-6x5(+5-10) B. Low Incline DB Press: 3xamrap (12-15 reps) *harder than last week C. 3 Rounds 300m Row 10 DB Push Press (Right) 10 DB...
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01
Nov
A. Every 4 min x 3 sets Run 100m 10 Slide Lunges 10 SDHP 10 Goblin Squats B. E2MOM 12 Power Snatch + Overhead Squat + Snatch Climbing if possible C. Halloween WOD AMRAP 10 10 DB Power Cleans 31 Double Unders/x2 Singles 10 Ring...
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01
Nov
A. Back squats: %: up to 5RM (harder than last week) Back down sets: (-8-12%) 4x5 no%: 5x5(+5-10) B. 3 Rounds 20 Stepups (10/10 alternating) 20 KBS 53/35 400m Run Rest 2 min C. Extra: Front squats: 3x6(2/fail) (+ from last wk.) GHR:...
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01
Nov
Partner WOD 400m Run (together) 100 Partner Wallball Shots 100m Farmer Carry 400m Run (together) 60 Calorie Row 60 DB Push Press 400m Run (together) 20 Burpee Box Jumps 24/20” 200m Sled Pull 30 min cap ...
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25
Oct
A. Deadlift: %: Up to 3RM with a little left in tank Back down: 5x3(-10-12%) no%: 5RM (+10) B. RDL: (From racks is fine) (Just below knees) 3x8(3/fail) C. 4 rounds 15/12 Calorie Row 30 sec rest 20m KB Front Rack Carry...
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25
Oct
A1 Every 3 min x 4 30 DU's/60 Singles 10/10 Cone Touches Alternating 10 Goblet Squats (Light) A2 Jerk Technique 10 Dip, Drive, Drop w/ PVC B E2MOM 12 (6 sets) Power Clean + Clean + Jerk Work to tough set C AMRAP...
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24
Oct
A. Bench press: %: up to 5RM (with a little left in the tank) back down: 6x5 (-8-12%) no %: 6x5 (+10) B. Low incline DB press: 3xAMRAP *use a weight that allows you to perfrom 12+...
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