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Power Clean +
Hang Squat Clean WOD Carry the Pumpkin 4 Rounds 20 OH Med Ball Lunges (20/14) 10 Med Ball Sit Ups 100m Med Ball Run
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Box Back Squats X7
WOD 10min AMRAP 12 Power Snatch (95/65) 12 Pull Ups 12 Hand Release Push Ups Front Squat 5x5 @80%
WOD JACKIE 1000m Row 50 Thrusters (45) 30 Pull Ups Push Jerk + Split Jerk x 8 sets
WOD 10-1 V-ups Box jumps (20/16) Sumo DLHP (75/55) Power Snatch +
Hang Snatch WOD TABATA Pull Ups Double Unders Overhead Squat x3
WOD 6min Ascending AMRAP 4-8-12-16-20-24-28.... ALT DB Snatch (50/35) Air Squat Long ROM Dead Lift x3
WOD 3 Rounds 8 Power Cleans (135/95) 16 Wall Ball (20/14) 8 Bar Facing Burpees 6 Sets Building
Snatch High Pull + Hang Power Snatch WOD With A Partner 6 Rounds (ALT with your partner) 7 Thrusters (115/75) 7 T2B 7 Hand Release Push Ups ALT EMOM 12
8 DB Floor Press 30 sec OH Barbell Hold WOD 15 min AMRAP 9 Dead Lifts (Body Weight) 12 Push Press (95/65) 15 Goblet Squats (24/16) Back Squat x1
WOD 3 Rounds 30sec on/off OH Plate Sit Ups (45/25) Walking Lunges Pull Ups |
Shaun EagenAuthor Archives
December 2018
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