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Clean & Jerk x1
WOD 3 Rounds 200m Run 15 Hand Release Push Ups 30yd DB OH Carry (40/25)
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Shotgun Front Squat x3
WOD NorCal 40's #3 7 min AMRAP 7 C2B Pull Ups 10 DB Push Press (40/25) 10 KB Swing (24/16) Rack Strict Press x5
WOD 3 Rounds 10 Pistols 15 KB Swings (24/16) 20 Box Jumps (20/16) Back Squat x10
WOD 10-8-6-4-2 Push Press (115/75) 5 Burpee Broad Jumps each round 400m Run or Row at the end Sprint Day!!
WOD 4 Rounds 8 Power Cleans (135/95) 12 T2B 30yd DB Farmers Carry (40/25) Short ROM Dead Lift X3
WOD 400m Run 3 Rounds 10 Wall Ball (20/14) 10 Hand Release Push Ups 400m Run Snatch Complex x1
WOD 15-12-9-6-3 Pull Up 10-8-6-4-2 Front Squat (135/95) Squat Clean
1-1-1-1-1... Nick Belsito - Welcome to California WOD! 15 Power Clean (115/75) 15 Wall Ball (20/14) - 200m Run - 12 Power Clean 12 Wall Ball - 300m Row - 9 Power Clean 9 Wall Ball - 400m Run - Thruster x2
WOD 4 Rounds 200m Run 10 OH Squats (95/65) 10 Bar Facing Burpees |
Shaun EagenAuthor Archives
January 2019
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