WOD

January 20

4 sets each of: *alternating every 90 secs BS x 2 reps @ 80-85% Jump Squat x 3 reps @ 20-30% of 1 rm BS A. 1-arm DB Split Squat 3 x 5 per side *heavy *Hold DB in opposite hand. *For example if your doing the left leg, you hold DB in your right hand!   Teams of 3-4 20...

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January 19

A.1 Close Grip Bench Press 4 x 3 reps rest 60-90 secs A.2 Barbell Bentover rows 4 x 6-8 reps rest 60-90 secs A.3 Strict Hspu 4 x amrap (-2) rest 60-90 secs *Modify Hspu to off a box, Downward dog, Handstand Holds, Butterfly Seated DB Press x 8 reps 12 min amrap 15 KB...

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January 18

A. Clean x 1/FS x 1 on the min for 12 mins *start @ 50% and build by feel 21/15/9 reps Squat Clean Thrusters (115/78) *scale up to (135/95) Burpee Pullups *scale up to C2B Pullups   Endurance Partner Workout 3k row *alternate every 500m 100 Push Press (95/68) 100 Box...

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January 16

Teams of 3 20 min amrap 40 BS (155/78) 30 Pullups *scale up to C2B If you can! 20 Burpee Box Jumps (24/20) + Finisher: 500m row TT 1Team Training 9/12/15 reps Strict Hspu DL (275/185) rest as needed 21/15/9 reps C2B Pullups Burpees to 8 in target rest 5 mins 9/15/21...

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January 15

A.1 Push Press 4 x 3 reps *Building rest 90 secs A.2 Barbell GM 4 x 6-8 reps rest 90 secs 5 rds 7 DL (135/95) 7 Hang PC (135/95) 7 Shoulder to OH (135/95) 14 Weighted Abmat Situps   1Team Training A. PS up to a heavy set of 4 *tng in 10-12 mins B. Clean x 1/FS x 3...

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January 14

A.1 Front Rack Walking Lunge Steps 4 x 30 ft *Building rest 1 min A.2 1-arm Farmers Walk *heavy 4 x 100 ft per arm rest 1 min Partner Workout 4 rds per person 2 min amrap 10 FS (135/95) 15 Ball Slams Amrap 10m shuttle runs *Your partner does 2 min amrap then when 2...

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Programming isn’t anything

It’s everything.