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Sumo Dead Lift 5x5 @70-75%
WOD 1min Forearm Plank Buy In 4 Rounds 20 Over Box Jumps (24/20) 16 Walking Goblet Lunges (40/25) 12 DB Shoulder 2 OH (40/25)
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Bench Press 5x5 @70%
WOD EMOM 8 1 Bear Complex @65% Jerk Snatch Balance +
OH Squat 8x @60% 1RM Snatch WOD 10min AMRAP 50m Sled Push (50/30) 20 Sit Ups 50m Farmers Carry (24/16)(50/35) Back Squat 3x7 @65%
WOD 21-15-9 Burpee Hang Power Snatch (95/65) Hand Stand Skill Work
WOD DT 5 Rounds 12 Dead Lifts 9 Hang Power Cleans 6 Jerks (155/105) Push Press x3 (Goal of 85%)
WOD 55 KB Swings (24/16) 45 Air Squats 35 Cal Row 25 T2B 15 HSPU Front Squat 5x5 @70%
WOD EMOM 12 8 V- Ups 10 DB Plank Rows (35/20) 12 SDHP (95/65) EMOM 10
2 Power Snatch WOD 3 Rounds 12 Elevated Push Ups 60 Double Unders Thruster 6x3 @75%
WOD 14 min AMRAP 10 Pull Ups 15 Box Jumps (24/20) 10 Power Cleans (115/75) 100m Run Dead Lift x7
WOD 4 Rounds 8 Burpees 8 ALT Pistols 8 ALT DB Snatch (45/30) |
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September 2017
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