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EMOM 10
1 Snatch WOD 500m Row 100 Double Unders 50 Wall Ball (20/14) 30 Power Cleans (135/95) 10 HSPU
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5 sec Pause Back Squat 5x1 @ 80%
WOD 100m Run 10-1 KB Swing (32/24) 3x
12 Goblet Step Ups 10 Arnold Press 10 BB Rotations WOD EMOM 12 1 Bear Complex (135/95) with remainder of 30 sec max reps odds: Burpees evens: Box Jumps (24/20) Snatch Balance 3x1
Snatch Push Press 3x2 Snatch Low Pull 3x1 WOD 4 Rounds 3 min AMRAP 10 R DB Hang Clean & Jerk (50/35) 10 L DB Hang C&J 10 Goblet Lunge 10 V Ups -1 min Rest- Split Jerk 7x1 @90%
WOD 21-15-9 SDHP (95/65) Burpee @10 min 21-15-9 KB Swing (24/16) Box Jump (24/20) EMOM 8
1 Squat Clean @90% WOD *800m Run Buy In* 4 Rounds 10 Shoulder 2 OH (135/95) 10 C2B Pull Ups *800m Run Buy Out* Back Squat 3x5@75%
WOD 5 Rounds 10 Hang Power Cleans (135/95) 40 Double Unders Hang Squat Snatch 6x1 @6/13/19 weight
WOD 1-10-1 DB Snatch (50/35) odds: HSPU evens: DB Goblet Squat (50/35) Dead Lift 3x3 @75% in between 1 @85%/88%/90%
WOD 12 min AMRAP 200m Run 10 T2B 20 Wall Ball (20/14) |
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