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WOD

22
Sep

SUNDAY WOD

OLYMPIC LIFTING Power Snatch + OHS (1 rep every 90 sec x8 sets climbing) Focus on being patient during the pull and getting the bar...
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21
Sep

SATURDAY WOD

STRENGTH Superset A1: Standing Filly Press (4×8 each climbing) https://www.youtube.com/watch?v=tvJzHuGA800 Use 2 KBs 8 reps on stronger arm, rest, then 8 reps on weaker arm....
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20
Sep

FRIDAY WOD

STRENGTH Front Rack Lunge (4×8 climbing to an 8RM per leg) If you can climb higher on one leg, keep going! 8 reps on weaker...
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19
Sep

THURSDAY WOD

STRENGTH Superset A1: Banded Sit Ups (4×10) https://www.youtube.com/watch?v=6Hg7tWZTgz8 A2: Standing Banded Low to High Chops (4×10 each) https://www.youtube.com/watch?v=DnLTYXaEfrU A3: Seated KB Front Rack Hold (4×45...
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18
Sep

WEDNESDAY WOD

OLYMPIC LIFTING Tall Clean + Tall Jerk (5×3 @ light to moderate) Standing tall, drop straight into the bottom position of a front squat. Lift...
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17
Sep

TUESDAY WOD

STRENGTH Barbell RDL (4×8 climbing to an 8RM)   METCON FT: 21 Sumo DLHP 75/55# 400m Run 15 Sumo DLHP 400m Run 9 Sumo DLHP...
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17
Sep

MONDAY WOD

GYMNASTICS Rest 15 sec btw A1 and A2; rest 2 min btw sets A1: Strict Pull-ups (3xAMRAP 30 sec) Does not have to be unbroken....
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16
Sep

SUNDAY WOD

SKILL Spend 15 min working on HSPU technique – Kipping – https://www.youtube.com/watch?v=Xk-Qqc5KlZw – If no kipping, 3×5 HSPU eccentrics – If no HS kick up,...
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