WOD

May 2

A. Power Clean up to a heavy triple in 10 mins *Tng and with a partner + 15 min amrap *Teams of 3 Partner A- 20/15 Row for Cals Partner B- Amrap Power Cleans (155/105) Partner C- Amrap Burpees to a plate   1Team Training Gymnastics Work EMOM 15 mins Min 1- Seated...

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May 1

A. Push Press 5,4,3,2,1 B. 1-arm L-Seated DB Strict Press 3 x 8 per arm + 3 rds 400m run 15 Shoulder to OH (135/95) 15 T2B   1Team Training A. Behind the neck Tall Jerk 3,3,3,3 *light B. Clean x 3/Split jerk x 1 x 4 sets *stay around 70-85% C. FS 3 x 2-3 reps @ 88-90%...

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April 30

A. DL 1 rep every 2 mins x 5 sets @ 90% of 1 rm B. Single leg RDL *standing on plate 3 x 8 per leg w/KB + 15 EMOM Min 1- Farmer Walk x 100 ft *heavy Min 2- Rope Slams x 25 sec amrap Min 3- Weighted PLank hold x 40 secs 1Team:...

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April 29

A. Hang Power Snatch x 1/Hang Snatch x 1 build to a heavy set with perfect form in 12-15 mins + 3 rds 12 Hang Power Snatch (95/68) 15 No Pushup Burpee box jump (20/15)   1Team Training A. Sotts Press 4 x 5 reps *Build by feel B. High Hang Snatch up to a moderate...

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April 28

A.1 Bench Press 2,2,2,2 rest 1 min A.2 Barbell bentover rows 4 x 8 reps rest 1 min + 20 min amrap *Partner Wod 250/200m row 200m run *Alternating Full rds   1Team Training A. Power Clean *from pause @ above knee 2 reps every 90 secs x 8 sets *nothing over 85% B. Clean...

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April 27

A. FS 3 reps every 2 mins x 5 sets *nothing over 80% B. Rear Foot Elevated Split Squats 3 x 6 per leg *heavy + 12 min amrap 15 Wall Balls (20/14) 15 KB Swings (70/53) 30 DU   1Team Training A. Snatch 8-10 total reps @ 80-90% of 1 rm B. Narrow Grip OHS @ 35x1 tempo 4 x...

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Programming isn’t anything

It’s everything.