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5 Sets
6 Goblet Lunges 6 OH Plate Sit Ups WOD 3 Rounds 3/2 Rope Climbs 15 HR Push Ups 5 Power Cleans (155/105)
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Front Squat 3x3 @85%
WOD 12min AMRAP 15 Pull Ups 20 KB Swings (24/16) 15 Push Press (95/65) Long ROM Dead Lift x2
WOD 6 Rounds 4 Hang Power Snatch (115/75) 8 Wall Ball (20/14) Bear Complex x5
WOD 3 Rounds Max Reps 40sec on/ 20sec off Plank DB Rows (45/25) Burpee Box Jumps (24/20) AbMat Sit Ups Power Clean & Push Jerk x3
WOD With a Partner 100 OH Squats (95/65) Partner Hangs from the Pull Up Bar Bench press 5 x 3 @ 80%
WOD 7 min AMRAP 10 cal row 15 t2b 25 wallball (20/14) Hang Snatch 4x4 (building)
WOD 3 Rounds 24 OH Walking Plate Lunges (45/25) 12 Hand Release Push Ups 12 Hang Power Cleans (95/65) Back Squat
5@50% 4@60% 3@70% 2@80% 1@90% WOD ALT EMOM 12 9 HSPU 12 C2B Pull Ups 15 KB Swings (24/16) Muscle Up Practice
Ring Dips WOD 40 ALT DB Snatch (50/35) 30 Box Jumps (24/20) 20 Dead Lifts (Body Weight) 30 Burpees 40 OH Plate Sit Ups (45/25) DB Seated Strict Press
3x8 Building WOD 12min Ascending AMRAP 4-8-12-16-20.... 200m Run Hang Power Snatch (115/75) Alternating Pistols |
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December 2019
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