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WOD

11
Aug

SUNDAY WOD

METCON EMOM 23 Min 1: 6-10 TTB Min 2: 20-30 sec Wall Facing HS Hold Min 3: 6-10 V-Ups Min 4: 20-30 sec Hollow Hang...
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9
Aug

FRIDAY WOD

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 3; then 2×3 @ 95%) A2: Single Arm KB Upright Row (5×6 each climbing)...
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8
Aug

THURSDAY WOD

OLYMPIC LIFTING Power Clean + Hang Squat Clean + Jerk (5×2 climbing) From above the knee   STRENGTH Clean Pull (5×3 @ 90% of 1RM...
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7
Aug

TUESDAY WOD

STRENGTH 4 rds NFT: 20-30 sec L-Sit Hold on parallettes/boxes 10 each Plank Knee to Opposite Elbow (https://www.youtube.com/watch?v=3DIqIh5fgPI) 20-30 sec Hollow Hold 10 each S/A...
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7
Aug

MONDAY WOD

STRENGTH Overhead Squat (3 sets to build to heavy 3; then 2×3 @ 95%)   METCON AMRAP 20 with a partner: 50 OHS 75/55# 50/35...
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4
Aug

SUNDAY WOD

OLYMPIC LIFTING Power Clean + Hang Squat Clean + Jerk (5×2 climbing)   METCON Every 3 min for 15 min: 21 Box Jump Overs 24/20″...
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