WOD

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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May 6

A.1 Close Grip Bench Press 5,3,2,5 rest 60-90 secs A.2 Weighted Supine Ring rows 4 x 8 reps *Make these challenging rest 60-90 secs + 16 min amrap 6 C2B Pullups 9 Pushups 12 Ball Slams @ tough weight 15 Box jumps (24/20) *step down   1Team Training A. Sotts Press 5 x...

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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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Programming isn’t anything

It’s everything.