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Agility Drills
WOD 4 Rounds 4 ALT Split Jerks (155/105) 20 Air Squats
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OPEN 17.1
10 ALT DB Snatch (50/35) 15 Burpee Over Box Jumps (24/20) 20 DB Snatch 15 B.O.B.J. 30 DB Snatch 15 B.O.B.J. 40 DB Snatch 15 B.O.B.J. 50 DB Snatch 15 B.O.B.J. Power Clean x3
WOD OTM x 15 A.) 12 kb swing (24/16) B.) 6 pull ups C.) 12 goblet walking lunge (24/16) D.) 24 double unders E.) 6 barbell strict press (45/35) Box Back Squat x5
WOD 16min AMRAP 20 sit ups 17 sh-OH (105/80) 15 cal. row [30 cal bike] *OTM = 7 push ups* Bench Press 3x5 @75%
WOD 3 Rounds 21 Box Jump Overs (24/20) 15 HSPU 9 Power Cleans (135/95) Back Squat x1
WOD 4-3-2-1 Power Snatch (155/105) Muscle Up Power Clean + Push Jerk + Split Jerk
WOD 3 Rounds 400m Run 10 OH Squats (95/65) 10 Burpees Gymnastics
Pull Ups-T2B-Muscle Ups-HSPU WOD 10min AMRAP 8 Push Jerks (135/95) 10 Alt Pistols 12 T2B Split Jerk x1
WOD 4 Rounds 5 Hang Power Snatch (135/95) 25 Double Unders -9min Cap- Clean +
Hang Clean + Front Squat WOD 3 Rounds 10 HSPU 15 Box Jumps (24/20) 10 SDHP (115/75) |
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