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STRENGTH
With a partner complete 150 OH Squats (115/75) METCON - Partner WOD P1: Row for Max Calories while P2: Runs 200 Meters Then Switch P1: Row for Max Calories while P2: Runs 400 Meters Then Switch P1: Row for Max Calories while P2: Runs 800 Meters Then Switch P1: Row for Max Calories while P2: Runs 400 Meters Then Switch P1: Row for Max Calories while P2: Runs 200 Meters Then Switch
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STRENGTH
10 Minute EoMOM of: Odds: 7 Bent Over Rows Evens: 5 Good Mornings METCON "DIANE" Deadlift (22/155) Handstand Push-ups 21-15-9 STRENGTH
BACK SQUAT 5 X 5 @ 75-80% METCON 15 Box Jump Overs (30"/24") 10 Push Press (135/95) 400 Meter Run (Yes... 400 Meters. Seriously) 4 ROUNDS FOR TIME STRENGTH
BENCH PRESS 5 X 5 @ 75-80% METCON 5, 10. 15.... Power Snatches Every Rounds ends with a 400 Meter RUN 14 MINUTE AMRAP STRENGTH
SQUAT CLEAN 2x5 @ 75-80%, 3x3 @ 80-85% METCON 9 Strict or Jumping Pull Ups 12 T2B 15 H/R Push Ups 5 ROUNDS FOR TIME STRENGTH
10 Minute EoMOM of: 5 Front Squats @ 75-80% METCON 12 Minute EMOM (Every Minute on the Minute) 1 Snatch Pull From the floor (115/85) 1 Hang Power Snatch(115/85) 1 Snatch Balance (115/85) 1 Squat Snatch (115/85) STRENGTH
BENCH PRESS 5 X 7 @ 65-70% METCON - Running "JT" 400 Meter Run 21 H/S Push Ups 21 Ring Dips 21 Push Ups 400 Meter Run 15 H/S Push Ups 15 Ring Dips 15 Push Ups 400 Meter Run 9 H/S Push Ups 9 Ring Dips 9 Push Ups FOR TIME STRENGTH
DEADLIFT 5 X 7 @ 65% METCON 40 D/U's 6 Ring M/U's OR 10 Bar M/U's OR 16 Pull Ups 16 Thrusters (95/65) 3 ROUNDS STRENGTH
SPLIT JERK 5 X 5 METCON 20 MINUTE EMOM OF: Evens Minutes: 5 Cleans starting at (75/55) adding weight every round until you cannot complete 5 reps in the Minute Odd Minutes: 12 V-UPS HEAVIEST SET OF 5 STRENGTH
BACK SQUAT 5 X 7 @ 65-70% METCON 500 Meter Row 20 Wall Balls (20/14) 30 Burpees 40 Box Jumps (24/20) 500 Meter Row FOR TIME |
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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