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Muscle Up Skills
WOD 10-8-6-4-2 Push Up 2-4-6-8-10 Clean & Jerk (135/95)
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Split Jerk 3x3 @85%
1xMax Reps @75% WOD 4 Rounds 10 OH Squats (125/85) 10 T2B Box Back Squat x3
WOD 5min AMRAP 12 SDHP (95/65) 12 Sit Ups 12 DB Push Press (40/25) -1min Rest- 800m Run EMOM 9
Snatch High Pull + Power Snatch WOD 2 Rounds 20 Pull Ups 15 Wall Ball (20/14) 10 Bar Facing Burpees 5 Dead Lifts (275/185) Squat Clean +
Hang Squat Clean WOD 10min AMRAP 20 Box Jumps (24/20) 10 HSPU 100m Row 3x
12 Rack/Hang KB Lunge 7each ALT DB Strict Press 10 Barbell Roll Outs WOD 3min AMRAP 30 Double Unders 1 Rope Climb -1min Rest- 2min AMRAP Squat Snatch (135/95) -1min Rest- 3min AMRAP 30 Double Unders 1 Rope Climb Thruster x 3
WOD 21-15-9 kB Swings (32/24) Air Squats Burpee 1 Mile Run
WOD 4 Rounds 2 each Turkish Get Ups (16/12) 4 Tuck/Pike/Straddle 6 Strict Pull Ups 8 Push Jerks (155/105) Front Squat 3x3 @75% in between sets 1 @80-85-90%
WOD 8min AMRAP 3 Muscle Ups 5 Power Cleans (185/125) 7 Dead Lifts (185/125) Snatch 5x1 @85%
WOD For Time 100 Wall Ball (20/14) EMOM 3 Burpee Box Jumps (24/20) |
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December 2019
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