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Agility
4 x 5-10-5 shuttle 3 x 10-20 long shuttle WOD Amanda 9-7-5 Muscle Up Squat Snatch (135/95)
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Snatch +
Hang Snatch 5x1 @80% WOD 3 Rounds of 2 Rounds 10 Burpees 15 Wall Ball (20/14) - 1 min Rest- Bench Press x5
WOD 9-15-21 Push Jerk (135/95) Goblet Squat (24/16) 50m Plate Farmers Carry (35/15) Box Back Squat x3
WOD 7min AMRAP 20 ALT DB Snatch (50/35) 50 Double Unders 3x
12 Goblet Step Ups 10 Arnold Press 5-7 Strict Chin Ups WOD 4 Rounds 200m Run 10 HSPU 10 Front Squats (115/75) EMOM 8
1 Dead Lift @80% WOD TABATA Cal Row Hang Power Snatch (95/65) Box Jump Over (24/20) *Not Alternating Movements OH Squat x4
WOD 5 Rounds 8 DB Box Step Overs (40/25)(24"/20") 10 Pull Ups 12 KB Swings (24/16) Split Jerk 5x1 @90%
WOD 40-30-20-10 Double Unders AbMat Sit Ups *EMOM 1 Bear Cycle (135/95) Hang Power Clean 6 x 2 @80% Power Clean
WOD 8min Ascending AMRAP 1-1-1-2-2-2-3-3-3.... Muscle ups *3 C2B + 3 Push Ups= 1 Muscle Up* 3-6-9-12-15-18-21.... Burpees |
Shaun EagenAuthor Archives
December 2018
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