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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
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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. STRENGTH
10 Minute EMOM of: Odds: 5 Power Cleans Evens: 3 Snatch Balances BUDDY METCON 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 (30 Minute CAP) Tracking Time to complete and Total calories ROWED STRENGTH
12 Minute EoMOM OH Squats 10 - 7 - 5 - 5 - 3 - 3 METCON Box Jump Overs (30"/24") KB Swings (53/35) Ab Mat Sit Ups Alternating KB Snatches (53/35) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 STRENGTH
12 Minute EoMOM of: Bench Press 10 -7 -5 - 5- 3 - 3 METCON 10 T2B 5 Cleans (205/135) 10 BF Burpees 8 Minute AMRAP STRENGTH
12 Minute EoMOM of: Deadlifts 10 - 7 - 5 - 5 - 3 - 3 METCON 10 Push Press (95/65) 10 Alternating Weighted Lunges (95/65) 400 Meter RUN 4 Rounds STRENGTH
15 Minutes to find FRONT SQUAT 1 RM METCON Pull Ups Squats H/R Push Ups Ab Mat Sit Ups 27 - 21 -15 - 9 |
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June 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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