WOD

May 5

A. BS 8,6,4,8 *1st 2 reps pause @ 23x1 tempo of every set B. Goblet Lateral Squats 3 x 6 per leg rest 1 min + 5 min amrap Max Meter Row rest 2 mins 5 min amrap Wall Balls (20/14) *Must be done in sets of 10 *UB only *If you cant do 10 in a row, pick a number doable...

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May 4

A. Below knee Snatch x 1/Snatch x 1 *nothing over 80-85% of 1 rm in 12-14 mins *Do Power Version if you like mobility in the OH position + 2 rds 600m run 15 Power Snatch (115/78) 75 DU   1Team Training A. 3 Position Snatch up to a heavy set *High Hang x 1/Above knee x...

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May 2

A. Power Clean up to a heavy triple in 10 mins *Tng and with a partner + 15 min amrap *Teams of 3 Partner A- 20/15 Row for Cals Partner B- Amrap Power Cleans (155/105) Partner C- Amrap Burpees to a plate   1Team Training Gymnastics Work EMOM 15 mins Min 1- Seated...

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May 1

A. Push Press 5,4,3,2,1 B. 1-arm L-Seated DB Strict Press 3 x 8 per arm + 3 rds 400m run 15 Shoulder to OH (135/95) 15 T2B   1Team Training A. Behind the neck Tall Jerk 3,3,3,3 *light B. Clean x 3/Split jerk x 1 x 4 sets *stay around 70-85% C. FS 3 x 2-3 reps @ 88-90%...

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April 30

A. DL 1 rep every 2 mins x 5 sets @ 90% of 1 rm B. Single leg RDL *standing on plate 3 x 8 per leg w/KB + 15 EMOM Min 1- Farmer Walk x 100 ft *heavy Min 2- Rope Slams x 25 sec amrap Min 3- Weighted PLank hold x 40 secs 1Team:...

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April 29

A. Hang Power Snatch x 1/Hang Snatch x 1 build to a heavy set with perfect form in 12-15 mins + 3 rds 12 Hang Power Snatch (95/68) 15 No Pushup Burpee box jump (20/15)   1Team Training A. Sotts Press 4 x 5 reps *Build by feel B. High Hang Snatch up to a moderate...

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Programming isn’t anything

It’s everything.