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REMEMBER... NO WOD Tomorrow on Thanksgiving. Tristen will be running a 1:00pm WOD on FRIDAY.. That will be the only one of the day. We are going to be closed on SATURDAY and back to Regular schedule on MONDAY.
STRENGTH 10 Minute EoMOM of: Deadlifts 5x5 @75% Partner Workout P1: Row for Max Calories while P2: Completes 30 Wall Balls and 15 C2B Pull Ups Switch 3 ROUNDS
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STRENGTH
10 Minute EoMOM of : Bench Press 5x3 @80-85% METCON - "Annie" D/U's Ab Mat Sit Ups 50, 40, 30, 20, 10 CASH OUT..... 50 Burpees and 5 Rope Climbs STRENGTH
15 Minutes to Find Back Squat 1RM WOD - "DT" 12 Deadlift 9 Hang power clean 6 Push jerk 5 Rounds for Time STRENGTH/SKILL
10 Minute EoMOM of : Squat Snatches 3x5, 2x2 METCON 1:00 Rowing :20 REST 1:00 Running down and Backs :20 REST 1:00 Jumping Rope :20 REST 4 ROUNDS STRENGTH
10 Minute E-M-O-M Alternate between 12 KB Swings AND 12 Alternating KB Snatches (53/35) METCON 191121 25 Wall Balls (20/14) 10 Hang Power Cleans (155/105) 4 ROUNDS (20 Minute Cap) STRENGTH
BENCH PRESS 3 X 5 : 80%, 2 X 2 : 90% METCON 10 Deadlifts (225/155) 20 T2B 30 D/U's 18 MINUTE AMRAP STRENGTH
Alternate between 6 Front Squats AND 10 Back Squats EoMOM For 12 Minute USING THE SAME BAR... 3 Sets of each lift WOD 25 Box Jumps (24/20) 10 Burpees 10 Power Cleans (135/95) 4 ROUNDS STRENGTH
PUSH PRESS 3 X 5 @75%, 2 x 2 @ 85% WOD Cindy - Rx 5 Pull Ups 10 Push Ups 15 Squats 20 Minute AMRAP OR Cindy Rx+ 5 Bar M/U's 10 Burpees 15 Box Jumps (24/20) 20 Minute AMRAP Buy in : 50 Burpees
WOD - Snatch Power Cycle 5 Snatch Grip Deadlifts 5 Hang Power Snatches 5 Snatch Grip Push Press 5 OH Squats 5 Power Snatchs 16 Minute AMRAP Cash Out: 1 Mile Run SKILL WORK
10 Minutes to complete12 rounds of the follwoing: 1 Clean Pull 1 Clean HIGH Pull 1 Power Clean 1 Squat Clean 1 Clean & Jerk METCON - Partner Workout: P1: Rows 500 Meters while P2: Completes max reps on Bench Press at (155/105) SWITCH 4 ROUNDS - Score is Total Reps |
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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