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STRENGTH
BACK SQUATS - 12 Minute EoMOM 1st 2 Rounds - 4 Reps @ 75% Rounds 3 & 4 - 4 Reps @ 80% Rounds 5 & 6 - 4 Reps @ 85% WOD 12 Box Jumps (24"/20") 12 Weighted Lunges (95/65) in the Front Rack 25 Sit Ups 25 D/U's 4 Rounds
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STRENGTH
10 Minute EMOM Odds: 5 Bench Press @ 70%-75% of 1RM Evens 5 Deadlifts @ 70%-75% of 1RM WOD Clean and Jerks (135/95) C2B Pull Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (20 Minute Cap) STRENGTH
10 Minute EMOM Odds: 6 Thrusters (135/95) Evens: 12 Deadlifts (135/95) Partner WOD P1 : Tabata ROW for max Calories WHILE PB : Tabata Burpee Box Jump Overs (20" box) 4:00 REST THEN SWITCH PLACES Score is Total Calories + Total Burpees Tabata Is: 0:20 WORK 0:10 REST 8 Rounds STRENGTH
7 Back Squats @60% of 1RM WOD - Cindy"ish" Rounds 1-7 5 Pull Ups 10 Push Ups 15 Squats Rounds 8 and UP 5 Bar M/U's or C2B Pull Ups 10 Clapping Push Ups 15 Squat Jumps 20 Ab Mat Sit Ups 20 Minute AMRAP STRENGTH
10 Minute EoMOM 10 Push Press @ 65% of 1RM WOD 10 T2B 5 BF Burpees 10 Thrusters (95/65) 5 BF Burpees 13 Minute AMRAP STRENGTH
4 Minute EMOM 7 Front Squats @ 40% of 1RM 8 Minute EoMOM 3 Squat Cleans starting at 70% of 1RM ... Add weight each round WOD 30 D/U's 20 KB Swings (53/35) 10 H/S Push Ups 4 Rounds STRENGTH
4 Minute EMOM 7 Deadlifts @ 40% of 1RM 8 Minute EoMOM 3 Deadlifts @ 70% of 1RM Add Weight each Round WOD 20 Ab Mat Sit Ups 15 Wall Balls (20/14) 10 Box Jump Overs (24"/20") 5 Strict Pull Ups 12 Minute AMRAP STRENGTH
4 Minute EMOM 7 Squat Snatches @ 50% of 1RM THEN 8 Minute EoMOM 4 Squat Snatches (starting at 65% of 1RM and adding weight each round) WOD - Power Cycle (95/65) 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Power Cleans 13 Minute AMRAP STRENGTH
12 Minute EoMOM 6 Bench Press @ 70% of 1RM WOD 18.0 Alternating DB or KB Snatches (53/35) Burpees over KB/DB 21- 15- 9 (10 Minute CAP) THEN after 5 minute REST D/U's 50-50-50 (Scale D/U's with 50 S/U + 15 D/U attempts) Burpees over KB/DB 21-15-9 (10 Minute CAP) STRENGTH
12 Minute EoMOM 6 Deadlifts @ 65% of 1RM Partner WOD P1: 15 Calorie R-O-W WHILE PB: Max Power Snatches (115/75) Then Switch.... 11 Minute AMRAP (Score = Tot Calories Rowed + Tot Power Snatches) |
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November 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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