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STRENGTH
10 Minute EoMOM of Hang Power Cleans 5 - 5 - 3 - 3 - 3 METCON - "Bear COMPLEX" 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Repeat for 7 Cycles without letting go of the bar..... Rest as needed, add Weight, REPEAT For 5 Rounds... NOT FOR TIME..
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STRENGTH
10 Minute EoMOM of: Push Jerks 5 - 5 - 5 - 3 - 3 METCON 15 C2B Pull Ups 15 Box Jump Overs (30/24) 400 Meter RUN 25 Minute AMRAP STRENGTH
12 Minute EoMOM of: Deadlifts 7 - 7 - 5 - 5 - 3 - 3 METCON - Karen 'N' Annie D/U's ( x2 for S/U's) Wall Balls Ab Mat Sit Ups 50 - 40 - 30 - 20 -10 STRENGTH
12 Minute EoMOM of Bench Press 7 - 7 - 5 - 5 - 3 - 3 METCON 5,000 Meter R-O-W STRENGTH
15 Minutes to find Squat Clean 1 RM Metcon - "Elizabeth" Squat Cleans (135/95) Ring Dips 21 - 15 - 9 STRENGTH
10 Minute EoMOM of Power Snatches @ 75-85% 5 -5 - 5 - 3 - 3 METCON 16 Alternating Lunges (unweighted) 16 H/S Push Ups 16 Alternating Pistols 16 V-Ups 3 Rounds STRENGTH
10 Minute EoMOM of Deadlifts @ 75-85% 5 -5 - 5 - 3 - 3 METCON 10 Clean and Jerks (135/95) 200 Meter RUN 13 Minute AMRAP BIG DAY today...
CODY Turns 16 Today... Happy Birthday buddy! Gabby is 13 Today.... oh.. and we are doing a WORKOUT... STRENGTH 10 Minute EoMOM of Bench Press 5 - 5 - 5 - 3 - 3 Partner WOD (20 Minute EMOM) P1 : 10 Med Ball Cleans (20/14) P2 : 20 D/U's or 40 S/U's Switch every Minute WOD
- 8 Wall Balls (20/14) - 8 T2B - 8 C2B Pull Ups - 8 Burpee Box Jump Overs (30"/24") - Finish each round alternating between a 400 Meter R-U-N and a 200 Meter R-U-N 6 Rounds STRENGTH
15 Minutes to find Back Squat 1RM Partner WOD 100 Hang Power Cleans (95/65) 100 Push Press (95/65) 100 Front Squats (95/65) Every 50 Reps both partners complete 25 Sit Ups. Bar cannot touch the floor any other time after the workout begins. |
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January 2020
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