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WOD A
2500 Meter R-O-W WOD 2 12 Minute EMOM 5 Deadlifts (315/225) 7 Box Jumps (30"/24")
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STRENGTH/SKILL
Clean and Jerk 2x6, 2x4, 2x2 WOD 30 Sit Ups 20 Front Squats(95/65) 10 BF Burpees 3 Rounds Murph
1 Mile R-U-N 100 Pull Ups 200 Push Ups 300 Squats 1 Mile R-U-N OR 1/2 Murph 800 Meter R-U-N 50 Pull Ups 100 Push Ups 150 Squats 800 Meter R-U-N STRENGTH
Squat Snatches OR Power Snatches 3x5, 3x2 Partner WOD 100 Hang Power Cleans (95/65) 100 Front Squats (95/65) 100 Hang Power Snatches (95/65) Every time the bar touches the ground each partner immediately begins 10 burpees before moving on.. STRENGTH
Deadlifts 6x6 @ 70-75% WOD 30 D/U's (75 S/U's) 20 T2B 10 G2OH (135/95) 12 Minute AMRAP STRENGTH
Bench Press 2x12 @50%, 4x5 @ 80-85% WOD 250 Meter R-O-W OR 200 Meter Run AND THEN 15 Hand RELEASE Push Ups 50 D/U's (125 S/U's) 15 Hand STAND Push Ups 3 Rounds STRENGTH
Back Squat 2x12 @50%, 4x5 @ 80-85% WOD Box Jumps (24/20) Power Cleans (155/105) 1, 2, 3, 4, 5, 6, 7..... 11 Minute AMRAP STRENGTH
12 Minute EMOM 1st 3 Minutes: 7 Snatch Grip Deadlifts (95/65) 2nd 3 Minutes: 6 Snatch Pulls (95/65) 3rd 3 Minutes: 5 Hang Power Snatches (95/65) 4th 3 Minutes: 4 Hang Squat Snatches (95/65) Partner WOD Partner A: Max Calorie R-O-W while Partner 2: 10 Burpees + Run 5 Down and backs Then Switch 14 Minute AMRAP Score is total Calories Rowed STRENGTH
Back Squats 2x10 @ 50% 8@75% 6@80% 4@85% 2@90% WOD T2B Box Jumps (30"/24") Superman Push Ups Squats 21-15-9 STRENGTH
Hang Power Snatches 3x5, 3x2 WOD 12 KB Swings (53/35) 24 D/U's (50 S/U's) 12 KB Snatches (53/35) 24 D/U's (50 S/U's) 4 Rounds |
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