3.30.18
Fun Friday Teams of 3 1 Rep Max Clean and Jerk Your team has 6 minutes for each member to establish a 1 Rep Max Clean and Jerk Then 9 x 150 meter, medball runs 20lb 14lb 10lb – each member has to run 3 times then… 3 Rounds of[…]
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Wod 2rounds 2 min Max Cal row 1 Min rest 2 Min Max Ghd Sit ups 1 Min rest 2 Min Max Burpees 1 min Rest 2 min Max Double Unders 1 Min Rest
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A, Squat Clean x1 Hang Squat Clean x1 building Rest 2 min x5 Nasty Girls 3 rounds for time 50 Air squats 7 Ring Muscle ups 10 Hang Power Cleans 135/95
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AMRAP in 20 minutes of: 10 Push Press (115/80) 10 KB Swings (53/35) 10 Box Jumps (24″/20″)
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Strength: Emom 12 Back Squats 55% of 1rm 2-3 reps Wod: 40 Back Squats 75/55 From Ground 40 Cal Row 50 Double Unders 30 Cal Row 50 Double Unders 20 Cal Row 50 Double Unders
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Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Buy-In Directly into… 50 Toes to Bar 50 Box Jumps 24/20 50 Thrusters (95/65) 50 Toes to Bar 50 Box Jumps 30/24 50 Thrusters (115/80) 50 Toes to Bar 50 Box Jumps 30/24 50 Thrusters (135/95)
Read More »3.20.18
Part 1 Back Squat 10-10-5-5-3-3-1-1 Loading Guidelines: Sets 1-2: 10 reps @ 60-65% Sets 3-4: 5 reps @ 70-75% Sets 5-6: 3 reps @ 80-85% Sets 7-8: 1 rep @ 90-95% Rest 2-3 minutes b/w sets Part 2 For time: 50 Burpees 50 Calorie Row 50 Burpees
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Strength: Power Clean 5-4-3-2-1 AMRAP 10: 10 Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double Unders
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Strength: 6 sets 1 Hang Power Clean 1 push jerk building in weight Wod 21-15-9 Hang Power Clean 115,75 T2b H R Push Ups
Read More »3.14.18
Teams of 3: AMRAP 30: 100/75 Calorie Row 75 Front Squats From Rack 95/65 50 Dead Lifts (185/115) Add (20/10) to deadlift barbell each round.
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