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EMOM 10
1 Clean Pull + 1 Squat Clean WOD 10 min AMRAP 31 OH Plate Lunge (45/25) 31 Double Unders 31 Dead Lifts (155/105) 31 Sit Ups
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Push Press 4x4 @80%
WOD 2 Rounds 7 HSPU 14 Russian Swings (32/24) 21 Burpees 28 Air Squats 4-5 Sets
10 ALT DB Snatch (As Heavy As Possible) Max Effort Chin Over Bar Hold WOD 500m Row Buy In or Out 5 Rounds 9 Wall Ball (20/14) 9 T2B Bar Muscle Up!!
WOD 4 Rounds 5 DB Man Makers (40/25) 75 Singles 10 V-Ups 7 sets Building - Power Clean + Front Squat + Jerk
Partner WOD: 3 Rounds 60 KB Swings (24/16) 60 Goblet Lunges 60 Pull Ups Bench Press 4x4 @80%
WOD TABATA Bar Facing Burpee Dead Lift (185/125) Back Squat x5
WOD 8min AMRAP 40 Double Unders 15 Shoulder 2 OH (135/95) 2 Rope Climbs Snatch High Pull +Power Snatch 8x Building
WOD 400m Run 12 Power Cleans (115/75) 15 T2B 200m Run 12 Power Cleans (135/95) 20 OH Sit Ups (45/25) 100m Run 12 Power Cleans (155/105) 25 Sit Ups WOD
15 Rounds 5 Wall Ball (20/14) 3 Dead Lift (185/125) 1 Clean & Jerk (185/125) Then ALT EMOM 12 8-10 Bar Roll Outs 30sec Side Plank 50ft Quadruped Crawl Front Squat 4x4 @80%
WOD 12-9-6-3 Bar Muscle Up OH Squat (135/95) |
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December 2019
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