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STRENGTH
Front Squats 10 @ 40%-50% of 1RM 7 @ 70% of 1RM 2x5 @ 80% of 1RM 2x3@ 85%-90% of 1RM WOD 1: Annie Double Unders Sit ups 50, 40, 30, 20, 10 (12 Minute Time Cap) WOD 2 Hand Release Push Ups Box Jumps (24/20) 5 Minute AMRAP
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STRENGTH
PULL UPS..... Weighted, Strict or Jumping... (NO BANDS) 10 - 7 - 7 - 5 - 5 - 3 WOD 1 Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk 7 Rounds..... NOT FOR TIME.... Add weight EVERY Round WOD - OPEN 15.5
27 Calorie Row 27 Thrusters (95/65) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Thrusters For TIME STRENGTH
OH Squats 10 @ 40% of 1 RM 2 x 7 @ 60% of 1 RM 2 x 5 @ 70% of 1 RM 1 X 3 @ 80% of 1 RM WOD 400 Meter RUN or 500 Meter ROW 10 KB Snatches Ea Hand (35/26) 2 Rope Climbs 3 ROUNDS STRENGTH
Stiff Leg Deadlift 1x10 @ 40% of DL 1RM 5x5 @ 75-80% of DL 1RM WOD 20 T2B 10 Power Snatches (95/65) 50 D/U's (Scale with 150 Singles) 4 Rounds STRENGTH
Back Squats 1x10 @ 40% - 50% of 1RM 2x7 @ 70% of 1RM 2x5 @ 80% of 1RM 2x3 @ 85% of 1RM BUDDY WOD Partner 1 : Row for Max Calories for 1:00 while Partner 2 : Alternates between 1:00 of KB Swings (53/35) and Burpees.. (3 rounds of Burpees and 3 rounds of KB Swings) Switch off the rower every minute with a 30 second rest between rounds for 6 ROUNDS SCORE = Total calories Rowed + Total Burpees + Total KB Swings. STRENGTH
BENCH 1x10 @ 50% 1 RM 2x7 @ 70% 1 RM 2x5 @ 80% 1RM 2x3 @ 85% 1RM WOD 10 STRICT Pull Ups 20 Hand Release Push Ups 30 Box Jumps (24"/20") 40 Squats 3 Rounds Complete as many reps as possible in 8 minutes of:
3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. SCALED OPTION Complete as many reps as possible in 8 minutes of: 10 Push Press (95/65) 10 Cleans (115/75) STRENGTH
Bent Over Rows 5 X 5 WOD 16 Switch Stance Squats 16 Burpees 16 Sit Ups 14 Minute AMRAP CASH OUT 1:00 AMRAP of KB Swings WOD - With a Partner
1 Cycle = 1 Deadlift 1 Hang Power Clean 1 Push Press One Partner will go through 3 Cycles at (135/95) and then the other Partner will go through 3 Cycles to complete a ROUND. 25 MINUTE AMRAP Cash Out: 3 Rope Climbs or 9 Floor Pulls. |
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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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