WOD

September 3

A. Weighted Front lean rest on Floor x 20 secs into Weighted Pushup amrap x 4 sets rest 2 mins B. Barbell inverted rows 3 x amrap rest 90 secs + Prowler/Dog Sled Push 4 sets of: 30 sec Push @ max effort *no weight rest 3 mins + Barbell Rollouts 3 x 12 reps 1Team...

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September 2

A. Push Press 1 rep on the min for 4 mins into Push Jerk 1 rep on the min for 4 mins into Split jerk 1 rep on the min for 4 mins *This will all be building by feel + 3 min amrap x 3 sets 3 Shoulder to OH (115/78) 6 T2B 50 ft KB Baby hold walk (70/53) rest 1 min after...

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September 1

A. FS 5,4,3,2 *after each set do Bird Dogs x 5 per side *Hold each rep for 2 secs in neutral spine position! + 13 min amrap 4/2 Strict Pullups 8 FS (135/95) 12 Weighted Abmat situps *heavy   1Team Training A. Push Press 2 tng reps on the min for 10 mins @ 65-75% of 1...

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August 31

A. DL 1.1 x 6 sets rest 10 secs betw singles and all done @ 75% of 1 rm *after each set do 5 Single leg Glute Ham bridges per side + For time 1k Row 800m run 30 Burpee Box jumps (24/20)   1Team Training A. Front Squat Gauntlet 1 rep on the min until you cant no longer...

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August 29

A. C+J 5 x 2 singles @ 70-80% of 1 rm + 15 min amrap “Partner DT” 12 DL (155/105) 9 Hang PC 6 Shoulder to OH *alternating full rds   1Team Training  Rope Climb work *Legless 7/5 reps not for time Handstand Walking work Pistol work + 4 sets of: 800m run @ 80% effort...

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August 28

A. Push Press x 3/Split jerk x 1 build to a heavy set in 12 mins + For time 750m row then 3 rds 20 Wall Balls (20/14) 15 Burpees 10 C2B Pullups   1Team Training A. Behind the neck Tall Jerk 3,3,3 B. Power Clean x 1/Hang Clean x 1/Jerk x 1 build to a heavy set C. DL...

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It’s everything.