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16 Rack Hang KB Lunge 7ea DB Row 10 BB Rotations WOD 4 Rounds 5 Hang Power Cleans & Jerks (135/95) 10 T2B 20 Air Squats
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Good Mornings 5x5 @ 40% of Back Squat or less
ALT with Bandy Triceps x5 WOD 5 Rounds 200m Run 10 Burpees 5 Thrusters (115/75) Over Head Squat 5x3 @1rm Squat Snatch
WOD 9 min AMRAP 30 Double Unders 10 Pistols 5 Power Cleans (185/125) 12 Days of Christmas
1 Thruster (135/95) 2 Front Squats 3 Power Cleans 4 Dead Lifts 5 Burpee Pull Ups 6 KB Swings (24/16) 7 Pull Ups 8 Sit Ups 9 Box Jumps (24/20) 10 DB Snatch (50/35) 11 Push Ups 12 Cal Row Back Squat 6x2 @3RM Box Squat
WOD 4 Rounds 30sec on/off Hang Power Snatch (115/75) Hand Release Push Up Air Squats Rope Climb Skills
WOD 3 Rounds 400m Run 21 KB Swings (24/16) 12 T2B Cluster + 2 Thrusters Building
WOD 8 min AMRAP 10 Front Rack Lunges (95/65) 5 Burpee Box Jumps (24/20) 10 SDHP (95/65) Agility
4 x 5-10-5 shuttle 3 x 10-20 long shuttle WOD Amanda 9-7-5 Muscle Up Squat Snatch (135/95) 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) |
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