WOD

May 15

A. High Hang Snatch x 1/Snatch x 1 on the min for 10 mins *nothing over 80% + Isabel 30 PS (135/95) rest 3 mins 500m row time trial   1Team Training A. Tall Jerk 3,3,3 *light weight here and start on tippy toes B. C+J 1 rep on the min for 8 mins @ 80% of 1 rm C. FS 5...

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May 14

12 EMOM Min 1- 6-8 Weighted Pushups Min 2- 1 arm db rows x 8 per arm Min 3- Bench Press x 2-3 reps *nothing over 80% of 1 rm + 18 min amrap Partner Wod *alternating full rds 12 Russian KB Swings (70/53) 50 ft Bear Crawl 100 ft Farmer Walk @ tough weight 1Team...

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May 13

A. BS 3 x 3 reps @ 55x1 tempo @ 65-75% of 1 rm B. Goblet Stepups 3 x 8 per leg + 15 min amrap 5 C2B Pulllups 30 DU 15 Wall Balls (20/14)   1Team Training A. Sotts Press 5 x 2 reps *heels elevated if needed B. Snatch Pulls *off blocks @ knee 5 x 3 reps @ 110% of 1 rm...

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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. Snatch...

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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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Programming isn’t anything

It’s everything.