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STRENGTH
Back Squats 1x12, 1x10, 3x5, 3x3 Partner WOD 1 Deadlift (135/95) 1 Power Clean (135/95) 1 Push Press/Push Jerk/Split Jerk (135/95) Partner 1 Does 3 Cylces THEN Partner 2 Does 3 Cycles To complete 1 Round 15 Minute AMRAP
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STRENGTH
Deadlifts 1x10, 3x5, 3x3 All Unbroken... No dropping the bar. WOD- 15.3 7 M/U's (Scale with 7 Pull ups) 50 Wall Balls (20/14) 100 D/U's (200 Singles- Count them 2-1 on Reps) 14 Minute AMRAP STRENGTH
SQUAT Cleans 1x7, 3x5, 3x2 WOD 30 D/U's 15 C2B Pull ups 10 OH Squats (135/95) 4 Rounds STRENGTH
Bench 1x10, 3x5, 2x3 Open WOD 13.1 40 Burpees 30 Snatches (75/55) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP Snatches (205/120) 17 Minute AMRAP STRENGTH
Power Cleans 1x7, 1x5, 1x3 Find 1 RM WOD "Rowing Annie" Row (500mtr, 400mtr, 300mtr, 200mtr, 100mtr) Sit Ups 50, 40, 30, 20, 10 STRENGTH
1 Hang Power Clean 2 S2OH (Shoulder to OH) 3 Front Squats 3 sets of 5 Cycles 2 sets of 2 Cycles WOD - "Cindy" 5 Pull Ups 10 Push Ups 15 Squats 20 Minute AMRAP STRENGTH
Deadlifts 1x10, 1x7, 4x5 (No Dropping the Bar between Reps) WOD Thrusters BF Burpees 21, 15, 9 STRENGTH
OH Squats 1x10, 1x7, 2x5, 2x3 WOD 10 KB Snatches - Left (53/35) 10 KB Snatches - Right (53/35) 20 KB Swings (53/35) 20 V-Ups 4 Rounds STRENGTH
Hang Power Snatches 2x7, 2x5, 3x2 WOD - Group of 3 1) 200 Meter Row 2) 15 Wall Balls 3) 10 Burpees Rotate to next exercise when ALL THREE team member complete their current exercise and are ready to start the next 5 Rounds STRENGTH
Back Squats 1x10, 1x5, 1x3, 1x2 THEN Spend about 15 minutes to Find 1RM WOD - Power Cycle 5 DL 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Power Cleans 5 Rounds (1 Min Rest Between Rounds) Goal : Body Weight on the bar |
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January 2019
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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