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STRENGTH
Good Mornings 5 - 5 - 5 - 3 - 3 WOD Pull Ups Ring Dips Push Ups 21, 15, 9
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STRENGTH
Bench 5 - 5 - 5 - 3 - 3 WOD 10 Front Squats (115/75) 10 Push Press (115/75) 10 Bentover Rows (115/75) 10 Burpees AMRAP in 16 Minutes STRENGTH/TECHNIQUE
25 Calorie Row 25 Snatches (135/95) 25 Box Jumps (30"/24") 25 Clean & Jerks (135/95) 25 Wall Balls (20/14) 1 Round :) NO TIME ELEMENT AT ALL...... STRENGTH
Deadlift 5 - 5 - 3 - 3 - 2 - 1 WOD 30 D/U's (90 Singles for Scale) 15 Pull Ups or 5 Bar M/U's (both are Rx today) AMRAP in 12 Minutes WOD - KB ROUTINE
10 KB SNATCHES (LEFT) 10 KB SNATCHES (RIGHT) 20 FIGURE 8s 20 AROUND THE WORLDS 20 ONE HANDED KB SWINGS (SWITCHING HANDS) 10 2 HANDED KB SWINGS 10 KB SQUATS 5 ROUNDS FOR TIME WOD
1:00 ROW :30 REST 1:00 JUMPING ROPE :30 REST :30 SPRINTS :30 BOX JUMPS (24/20) 1:00 REST 5 ROUNDS STRENGTH
Back Squat 5 - 5 - 3 - 3 - 2 - 2 WOD Snatch (95/65) Ring Dips 21, 15, 9 NOT FOR TIME!!!!!! DO THIS FOR PRACTICE AND STRENGTH! WOD - "Bradshaw"
3 H/S P/U's 6 Deadlifts (225/155) 12 Pull Ups 24 Double Unders 10 Rounds STRENGTH
Power Cleans 5 - 5 - 3 - 3 - 2 - 2 WOD 2500 Meter Row THEN 3 Rounds of: 10 SDLHP (115/75) 10 Cleans (115/75) 10 Push Press (115/75) Finish with 30 Burpees STRENGTH
Bench 10 - 5 - 5 - 3 - 3 - 2 - 2 WOD - "Chelsea" 5 Pull Ups 10 Push Ups 15 Squats EMOM for 30 Minutes |
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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