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Gymnastics Day
WOD Tabata Clean & Jerk (155/105) Air Squats
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Dead Lift x5
WOD 4 Rounds 200m Run 21 Box Jumps (24/20) 21 KB Swings (24/16) WOD ONLY
Every Minute on the Minute for 10 minutes 3 Power Snatch (95/65) 5 Push Ups 7 Air Squats then... 15 Minute AMRAP 5 OH Squats (95/65) 10 Wall Ball (20/14) 15 Box Jumps (24/20) Box Front Squats x5
WOD 15 Jerks (135/95) 15 Pull Ups 500m Row 15 HSPU 15 Tire Flips Snatch x3
WOD 3 Rounds 15 T2B 15 Sumo Dead Lift Hi Pull (95/65) 400m Run Strict Press x3
Then Push Press x3 WOD Every 30sec for 3min each with a minute rest in between each one 4 DB Burpee (40/25) 7 Lateral Box Jump (20/16) 5 DB Hang Squat Clean (40/25) Back Squat x5
WOD 4 Rounds 20 Double Unders 10 C2B Pull Ups 5 Dead Lifts (275/185) Clean & Jerk x1
WOD 3 Rounds 100m Plate Farmer's Carry (35/25) 7 Thrusters (115/75) 15 Box Jumps (24/20) Dead Lift Speed Pulls x2
WOD 25-20-15-10-5 Sit Ups 1-2-3-4-5 Squat Cleans (185/115) Bulgarian Split Squat x3
WOD 3 Rounds 5 Power Snatch (115/75) 10 Pull Ups 20 Air Squats |
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October 2018
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