WOD

January 4

A. Split jerk 12 singles @ 70-85% of 1 rm Jerk *Perfect reps here! 21/15/9 reps Push Jerk (135/95) Up n Over Box Jumps (24/20) Pullups *Scale up to C2B if you can!   1Team Training  A. Snatch up to heavy set of 6 *tng in 12 mins B. BS 2 x 3 reps @ 80%, 2 x 2 reps @...

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January 2

Teams of 4 25 min amrap Partner A- 200/175m row Partner B- Amrap Thrusters (95/68) Partner C- Amrap Strict Pullups Partner D- Amrap Plank hold *weighted if possible   A. Hang Clean + FS + Jerk build to a heavy set in 12 mins B. OHS 3 x 3 reps C. FS 3 x 5 reps   16...

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December 31

A. PC w/pause @ knee x 1/Clean x 1 w/pause @ knee *not tng and build to a heavy set in 10-12 mins Partner Workout 2 rds 35 PC (135/95) 1k row *alternate every 250m 25 Squat Cleans

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December 30

A.1 Close Grip Bench Press 4 x 3-5 reps *Building A.2 Snatch Grip RDL to mid shin 4 x 6-8 reps *Building 3 min amrap x 2 sets 5 Ring or Bar Dips *Scale to Pushups if needed 1-arm Farmers Walk x 50 ft *each arm *go HEAVY! rest 1 min after each amrap *every 25 ft is 1...

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December 29

A.1 BS 3 x 3 reps @ 55x1 tempo @ 65-75% of 1 rm BS A.2 1-arm DB or KB Rows 3 x 10 per side 15 min amrap 15 Wall Balls (20/14) 12 KB Swings (70/53) *UB 9 Burpees to a plate   1Team Training  A. PS 15 singles @ 75-85% of 1 rm EMOM B. Power Clean 15 singles @ 75-85% of 1...

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December 28

A. Split jerk 12 singles @ 70-85% of 1 rm Jerk *Perfect reps here! 21/15/9 reps Push Jerk (135/95) Up n Over Box Jumps (24/20) Pullups *Scale up to C2B if you can!   1Team Training A. Hang Snatch *from below knee up to a heavy triple in 10 mins B. Clean w/pause @ knee...

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Programming isn’t anything

It’s everything.