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STRENGTH
Back Squats 1x12, 1x10, 3x5, 2x2 WOD 10 Burpees 15 Ring Dips 20 T2B 25 H/R Push Ups 4 Rounds (25 Minute Cap)
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STRENGTH
Deadlifts 1x10, 1x7, 2x5, 2x3 WOD Partner 1 : Row 500 Meters Partner B: Max Reps of Squat Cleans or Power Cleans (155/105) 3 Rounds STRENGTH
OH Squats 2x10, 3x5, 2x2 WOD 10 Push Press (95/65) 10 Snatch Grip Push Press (95/65) 50 D/U's (125 S/U's) 10 H/R Push Ups 10 Strict Pull Ups 4 Rounds STRENGTH
Bent over Rows 1x12, 1x10, 4x5 Good Mornings 4x5 WOD 5 Lap Inside Run 20 Box Jump overs (24"/20") 10 Burpess 15 Minute AMRAP STRENGTH
Bench 3x10, 3x5, 2x2 Partner WOD 100 Hang Power Cleans 100 Push Press 100 Front Squats Rx (95/65) Rx+ (115/85) * 10 Burpees each partner every time the bar touches the ground (or a box, bench, rack or other apparatus - Something that is not human holding up the bar requires the "Burpee incentive") Burpees Due within 10 seconds of the bar "dropping"..... If you aren't back on the bar within 10 more seconds then you will get another awesome burpee incentive... Any other "unwritten rules you want to make up may be vetoed by me at my discretion :) MANDATORY WARM UP.....
15 MINUTES OF DODGE BALL!!!!! WOD In Teams of 3...... One Person Rows 500 Meters while the other two cycle through the following Core Work: :20 Superman :20 Banana :20 Plank :20 Side Plank :20 Other Side Plank :20 Bicycles Each Person will Row 4X STRENGTH
Squat Snatch or Power Snatch 3x5, 3x3, 2x1 WOD C2B Pull Ups KB Swings (53/35) SDLHP (95/65) 21-15-9 STRENGTH
Back Squats 1x12, 1x10, 2x7, 2x5, 2x2 WOD Squat Cleans (95/65) Burpees Box Jumps (24"/20") 1, 2, 3, 4, 5, 6.... 14 Minute AMRAP STRENGTH
Push Press 3x5, 3x3, 2x1 WOD 10 KB Snatches (ea hand.... 35/26) 10 Deadlifts (275/185) 400 Meter Run 4 Rounds STRENGTH
Power Cleans 3x5, 3x3, 2x1 WOD 5 Strict H/S P/U's (Use a deficit for Rx +) 10 Pistols (5 Each Leg) 10 Strict Pull Ups 11 Minute AMRAP |
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January 2020
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