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Sprints
8x 50m Shuttle Every 90sec WOD 3 Rounds 5 Hang Squat Cleans (135/95) 7 Push Jerks (135/95) 9 T2B
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Front Squat x3
WOD 3 Rounds 15 Dead Lifts (185/125) 10 C2B Pull Ups Snatch 5x1 @85%
WOD ALT EMOM 12 2 Rope Climbs 8 Shoulder 2 OH (135/95) 12 Box Jumps (24/20) Z Press x3
WOD 10-1 unbroken KB Goblet Squat (32/24) Complete a 100m Run after rounds 10-8-6-4-2 3sec Pause Back Squats 5x2 @80%
WOD 7min AMRAP 10 Snatches (75/55) 3 Muscle Ups Sumo Dead Lift 5x3 @85%
WOD 9min AMRAP 30 Double Unders 10 Shoulder 2 OH (115/75) 5 Burpee Over Bar Wall Ball Correction
+ Death By Wall Ball 3-6-9-12-15-18-21.... WOD 4 Rounds 2 Rope Climbs 10 Deficit Push Ups 20 Sit Ups Over Head Squat x5
WOD 3 Rounds 7 HSPU 14 T2B -EMOM 1 Squat Snatch (135/95)- Push Jerk x3
WOD 7min Ascending AMRAP 2-4-6-8-10-12-14.... KB Swing (32/24) Alt Pistol EMOM 8
Hang Clean + Clean WOD 3 Rounds 400m Run 12 Dead Lifts (225/155) 21 Box Jumps (24/20) |
Shaun EagenAuthor Archives
January 2019
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