WOD

May 12

A. Clean Pull x 1/Squat Clean x 1 build to a heavy set in 12 mins B. Single Leg DL *suitcase Style 3 x 10 per leg + For time 1k Row 30 Power Cleans (155/105) 800m run   1Team Training A. 3 Position Power Clean on the min for 8 mins @ 70% of 1 rm *floor x 1/below...

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May 11

A. Press 5,4,3,5 B. DB Arnold Seated Strict Press 3 x 8 reps + For time 50 Box jumps (24/20) 30 Shoulder to OH (135/95) 25 Up n over Box jumps 15 Shoulder to OH   1Team Training A. 2 Position Snatch *floor x 1/Above knee x 1 Build to a heavy set in 12 mins B....

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May 10

Endurance For Time: 400m Run 30DB Alternating Power Snatch 400m Run 30 Pullups  400m Run 30 1 arm DB Thrusters *15 per arm 400m Run 30 Burpee Pullups   BENCHMARK WOD Max Effort 2K Row Rest 10 minutes Annie (For Time) 50-40-30-20-10 Double unders...

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May 9

A. DL 5 tng reps on the min for 5 mins @ 75% of 1 rm + Teams of 2 20 min amrap *alternating Full rds 6 FS (155/105) 12 Lateral Box jumps (20/15) 5/10/15/20m shuttle run 1Team Training: Meet at Clearview High School's Track at 10am for a group workout! If you...

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May 8

A. Push Jerk 3,2,1,3 rest as needed B. Double KB OH Walk 3 x 150 ft @ tough weight + For time 60 Cal Row 45 Push Press (115/78) 30 Burpee over the barbell   1Team Training A. Jerk Balance 5,5,5 *light weight *nothing over 50% of 1 rm jerk B. Hang Clean x 1/FS x...

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May 7

A. 2 Position Hang Clean *above knee x 1/Below knee x 1 build to a heavy set in 12 mins B. Double KB or DB RDL 3 x 10-12 reps rest 1 min + 3 rds 400m run w/medball (20/14) 7 Squat Cleans (165/115) rest 90 secs after each rd 1Team Training: Rest Bitches! ...

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