Category: WOD
April 5
16.5 21-18-15-12-9-6-3 Thrusters (95lb./65lb.) Bar-facing burpees Rest 5 minutes. Do it again.
March 31
A. Clean w/pause @ knee 1 x 2 reps @ 50,60,70% EMOM; Clean 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, 1 x 2 @ 85% *These are completed every 90 secs B. Front Rack Bulgarian Split Squats 2 x 8 per side *foot on bench or box! …
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March 30
A.1 Close Grip Bench Press 3 x 4-6 reps rest 1 min A.2 1-arm Supinated Grip Farmers Walk 3 x 100 ft per side rest 1 min A.3 Ring row holds 3 x 20 secs rest 1 min + 8 EMOM Odd mins- 5/10/15/20m shuttle run Even mins- 30 secs on AB @ tough effort …
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March 29
A. BS 3,1,3,1,3 *15 mins to complete B. Goblet Lateral Lunge Steps 3 x 6 per side *heavy + 12 min amrap 15 Wall Balls (20/14) 15 KB Swings (70/53) 1Team Training A. Snatch Pull x 1/Hang Snatch x 1 x 2 cycles x 4 sets *1 set at 50,60,70,80% and thats it! B. …
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March 28
METCON MONDAY 24 mins on the clock Every 4 mins complete the following: 400m run 18 Shoulder to OH (115/78) *can scale up to (135/95) 450m/400m row 12 No Pushup Burpee Box Jumps (24/20) 90 sec amrap DU 20 Pullups *can scale up to C2B or 10/7 Ring MU *You will have 4 mins to …
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March 27
Wittman Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Girls do 35 lb KB, 65 lb PC, 20 in box jumps
