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ALT EMOM 12
5 Push Press (building) 10 DB Rows (5ea)(Static) WOD 3 Rounds 6 Box Shoot Thru's 10 Squat Cleans (135/95)
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Front Squat x3
WOD Partner Workout!!! - 50 Pull Ups - 75 DB Dead Lifts (50/35) - 100 Push Ups Power Clean 3x5 @75% TNG
WOD 8 min AMRAP 8 OH Squats (115/75) 8 Burpee Box Jump Overs (24/20) 8 V Ups Bar Muscle Up Work
1 Kip + Hip Pop 2 Banded Attempts 3 Full Attempts WOD 5 Rounds 100m Run 10 KB Swings (32/24) 10 KB SDHP (32/24) EMOM 10
1 Squat Clean + 2 Push Jerks WOD ALT EMOM 10 2/1 Rope Climbs 10 DB Push Press (50/35) 5 Sets
10 DB Hip Bridge Bench Press + 30 sec Bar Hang L Sit WOD 30 Hang Power Cleans (135/95) 30 Lateral Box Jump Overs (24/20) 30/20 Cal Row Box Back Squat 5x5 @75% 1RM
WOD 5 Rounds 1:30 on/:30 off 11 Med Ball Sit Ups (20/14) 11 Thrusters (95/65) Max Double Unders Hang Snatch x3
WOD 12 min AMRAP 200m Run 6 Strict HSPU 12 DB Lunges (50/35) Low Ring Turnover
High Ring Kip Jumping Muscle Up 5x3 each WOD 3 Rounds 15 Front Squats (95/65) 15 KB Swings (24/16) 1 Round of Cindy Warm Up WOD
3 Rounds 150m Run 5 Strict Pull Ups 7 Russian Swings (24/16) 9 Squat Clean Wall Balls (20/14) 1RM BACK SQUAT!!!! |
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