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Strict Press
5x5 @70% For Time 400m Run 15 Push Press (115/75) 15 Box Jump (24/20) 400m Run 12 Push Press 12 Box Jump 400m Run 9 Push Press 9 Box Jump
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Strength
OTM 10Min 25 Double Unders or 50 Singles 3 Rep Back Squat @70% WOD 3 Rounds 15 Push Ups 25 KB Swings (24/16) 15 T2B x10
100m Row Sprint 3 Rounds 9 Power Snatch (95/65) 9 C2B 12 Box Jump (24/20) x7 Sets
2 Hang Power Clean OTM x 12 a. 14 DB Thruster (40/25) b. 30 sec Side Plank (R) c. 7 Burpee Box Jump (24/20) d. 30 sec Side Plank (L) OTM x 12
1 Squat Clean + 1 Split Jerk 50-90% Building For Time Complete 60 Burpees *EMOM 10 Wall Ball (20/14) (9 Min Time Cap) Box Front Squat
x2 4 Rounds 8 Sumo DL High Pull (75/55) 20 OH Plate Sit Up (45/25) 15 Box Jump (24/20) **12 Min Time Cap** Deadlift Waves
7 @ 60% 5 @ 70% 3 @ 75% 7 @ 70% 5 @ 80% 3 @ 85% WOD 8min AMRAP 8 burpee to target 10 DB plank row (40/25) 1 squat clean @ 85% x3
12 hollow rocks max rep HSPU WOD 4 rounds 8 OH squat (125/85) 12 box jump over (24/20) 10 push ups X3
12 Hollow Holds Max Rep HSPU 4 Rounds 8 OH Squats (125/85) 12 Box Jump Overs (24/20) 10 Push Up |
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December 2019
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