WOD

December 14

A.1 Close Grip Bench Press 4 x 4-6 reps rest 1 min A.2 Banded Face Pulls 4 x 12 reps rest 1 min 15 min amrap 200m run 15 KB Swings (70/53) 10 Box Jumps (24/20)   1Team Training  A. Snatch High Pull w/pause @ knee x 2/Snatch w/pause @ knee x 2 x 3-4 sets @ 50-70% B....

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December 13

TABATA SOMETHING ELSE  Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest...

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December 13

TABATA SOMETHING ELSE  Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest...

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December 13

TABATA SOMETHING ELSE  Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest...

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December 12

Partner workout For time 60 C+J (135/95) 45 Burpee Box Jumps (24/20) 30 Squat Cleans (135/95) 45 Burpees to a 6-8 in target 60 PC (135/95) + Finisher: 100m Empty Sled Push for time   For time 50/35 Strict Pullups rest 5 mins   For time 50/35 Strict RIng dips rest as...

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December 11

5 sets each of the following: Alternating every 90 secs BS x 3 reps @ 75-85% of 1 rm 1 arm Butterfly DB/KB Seated Press x 6 per side *heavy 3 rds 400m run 15 BS (135/95) 12 C2B Pullups   1Team Training A. Clean 3 reps @ 50%, 3 reps @ 60%, 2 reps @ 70%, 2 reps @ 80%, 3...

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Programming isn’t anything

It’s everything.