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STRENGTH
10 Minute EMOM of: Odds: 8 KB Swings (70/53) Evens: 8 Alt KB Snathces METCON 25 Pull Ups 50 Squats 25 Pull Ups 50 H/R Push Ups 25 Pull Ups 50 Ab Mat Sit Ups 25 Pull Ups 50 H/S Push Ups FOR TIME
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STRENGTH
FRONT SQUAT 5 X 4 @ 85% METCON 12 Snatch Balance (115/75) 200 Meter Run OR 250 Meter Row 12 MINUTE AMRAP STRENGTH
10 Minute EoMOM of: 4 Push Jerk or Split Jerk @ 85% METCON 7 Deadlifts (275/185) 14 T2B 28 D/U's 5 ROUNDS FOR TIME STRENGTH
10 Minute EoMOM of: 4 BENCH PRESS @ 85-90% PARTNER WOD: P1: Run 200 Meters while P2: Max Burpee Box Jump Overs (30/24) SWITCH P1: Run 400 Meters while P2: Max Burpee Box Jump Overs (30/24) SWITCH P1: Run 800 Meters while P2: Max Burpee Box Jump Overs (30/24) SWITCH P1: Run 400 Meters while P2: Max Burpee Box Jump Overs (30/24) SWITCH P1: Run 200 Meters while P2: Max Burpee Box Jump Overs (30/24) SWITCH 30 MINUTE TIME CAP STRENGTH
BACK SQUAT 5 X 4 : 85-90% METCON - EMOM - Death by...ish SNATCTH COMPLEX (Start at 75/55) 1 Snatch Pull 1 Hang Power Snatch 1 Squat Snatch Add 10 lbs each minute until failure. Upon failure leave the weight on the bar and begin your: CLEAN COMPLEX 1 Clean Pull 1 Hang Power Clean 1 Squat Clean Add 10 lbs every Minute Until Failure WOD
3 MILE ROW/RUN 800 Meter Row 800 Meter Run 3 Rounds OR 5 MILE ROW/RUN 1 Mile Run 1 Mile Row (1600 Meters) 1 Mile Run 1 Mile Row (1600 Meters) 1/2 Mile Run (800 Meters) 1/2 Mile Row (800 Meters) STRENGTH
10 Minute EoMOM of: Odds: 8 Bentover Rows Evens: 12 Alternating KB Snatches (53/35) METCON 8 Thrusters (115/75) 12 Jump Lunges 8 Med Ball Cleans 12 Jump Lunges 8 MINUTE AMRAP STRENGTH
12 Minute EoMOM BENCH PRESS 3 x 5 @ 75-80%, 3 X 2 : 90% METCON 12 Deadlifts (205/145) 6 Cleans (205/145) 12 BF Burpees 14 MINUTE AMRAP STRENGTH
12 Minute EoMOM of: FRONT SQUAT 3 X 5 @ 75-80%, 3 X 2 @ 90% METCON 2:00 Max Reps of Power Snatches (135/95) 400 Meter Run 20:00 AMRAP SCORE = TOTAL REPS + 10 FOR EVERY 400 METER RUN WOD
10 H/S Push Ups 20 T2B 30 Burpees 40 Box Jumps (24"/20") 50 Ring Dips 60 Pull Ups 70 H/R Push Ups 80 Ab Mat Sit Ups 90 Squats 100 D/U's FOR TIME |
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March 2019
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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