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202231012022
A. STRENGTH: BACK SQUAT: 5×5 @80%+ B. EMOM 8′: 1) Banded Kb Swing 2) Hollow Hold
Category Archives: WOD
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2022WOD 28012022
A. WEIGHTLIFTING: Clean Every 75″ x 9: 2 @65%+ B. AMRAP 12′: 3 Front Squat (100/70) 15 Vups 300m Run
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2022WOD 27012022
BENCHMARK: OCG 17.1 For time: 10/20/30/40/50 Db Snatch 15 Burpee Box Jump Over
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2022WOD 26012022
ENDURANCE: 10 Sets 0f 2′ ON : 2′ OFF 400m Run Max Kb Swing / Goblet Squat (Alt)
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2022WOD 25012022
A. STRENGTH: Deadlift: 5×6 @78%+ B. 3 Rounds: Birddog row: 8/side Cossak squat: 8/side Russian twist: 8/side
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2022WOD 24012022
AMRAP 20′: 14/12 Cal 8 Db OH Lunge R 14 Pull Ups 8 Db OH Lunge L 14 Hand Release Push Ups
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2022WOD 21012022
A. WEIGHTLIFTING: Snatch Every 2′ x 8: 3 @65%+ B. 15-12-9-6-3 Power Snatch (UB) @(50/60/70/75/80) – (30/40/47/53/60) Max T2B (UB)
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2022WOD 20012022
ENDURANCE: 27-21-15-9-15-21-27 Cal Burpees Box jump over
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2022WOD 19012022
A. STRENGTH:Front Squat 5×6 @78%+ B. 3-4 Rounds for Quality: 10 Alt Vups 8 Vups 6 Straddle Vups 4 Russian Vups 20″ Hollow Hold
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2022WOD 18012022
3 Rounds: 100 Double Unders 15 OHS (60/40) 10 Ring Muscle Ups