Bench press: A.) 24 reps in 4 sets or less(+5-10) B.) 3x5(+2.5) Pull-ups: 3xME DB upright rows: 3x8-10(+5) WOD: 75 double unders, then 21-15-9 True push-ups KB swings Rest 3 minutes 75 double unders, then 15-12-9 DB push press Russian twist RM Sent from my iPhone...
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Back squats: A.) 24 reps in 4 sets or less(+10) B.) 3x5(+5) Evil wheels: 3x15-20 WOD: 4 rounds KB snatch x 6 R OH farmer walk x 20 yards Burpees x 12 KB snatch x 6 L OH farmer...
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Partner WOD: 400m run 50 back squats 135/85 40 KB swings 53/35 30 shoulder to overhead 50 front squats 95/65 40 KB swings 30 shoulder to overhead 50 overhead squats 75/45 40 KB swings 30 shoulder to overhead 400m run Special thanks...
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Power cleans: A.) 4x4(+5) B.) 5x3(+2.5) WOD: "Grindy" from Ben Oliver CFB 10 rounds 3 clean and jerks 135/85 1 round of Cindy 5 pull-ups 10 push-ups 15 air squats RM Sent from my iPhone ...
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Strict press: A.) 65x5, 70x4, 75x3, 80x2, 85% x 1(+) B.) 3x5(+2.5) Chin-ups: 3xME WOD: 12 min AMRAP 300 yard shuttle Then with remaining time DB push press x 7 R DB push press x 7 L Plyo push-ups...
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Front squats: A.) 65x5, 70x4, 75x3, 80x2, 85% x 1(+) B.) 3x5(+5) Deadlift: A.) [email protected]% B.) 5 rep max(+10) WOD: 5 rounds Power snatch x 10 Bent rows x 10 Burpees x 10 RM Sent from my iPhone ...
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Bench press: A.) 24 reps in 4 sets or less (+10) B.) 3x5(+5) DB upright rows: 3x10 WOD: 21-15-9 DB push press Sit-ups Push-ups KB swings RM Sent from my iPhone ...
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Back squats: A.) 24 reps in 4 sets or less(+10) B.) 3x5(+5) Evil wheels: 2x15-20 WOD: 4 rounds Power cleans x 6 KB walking lunges x 20 yards Chin-ups x12 *strict RM Sent from my iPhone ...
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Power cleans: A.) 4x4(+2.5) B.) 5x3(+5) WOD #1: Grace Rest 5 minutes between WOD #2: Annie RM Sent from my iPhone ...
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12 days of Christmas WOD: 1 50 yard Farmer carry 2 tire flips 3 box jumps 4 power cleans 5 front squats 6 pull-ups 7 push-ups 8 toes to bar 9 KB swings 10 lunges each leg 11 push press 12 oz...
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