WODS
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Strength/ Skill 10min Clean/Snatch Technique 12 min EMOM 1 high Hang Clean,1 power clean, 1 squat clean (w/o dropping bar) MetCon 10min AMRAP Ascending Deadlifts 255/165 5 CTB Pull Ups Scale: 185/115 10 Pull Ups |
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David and Goliath 75 Air Squats 400m Run 50 Sit Ups 200m run 25 Pull Ups 100m Run 10 Deadlift 315/225 10 Cleans 225/155 25 Walking Lunges |
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5 min AMRAP 400m Run Max Rep KB swings 50/35 Rest 5 min 5 min AMRAP Run 300m Max Rep SDHP 50/35 Rest 5 min 5 min AMRAP Run 200m Max Rep Turkish Getups 50/35 |
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Strength 15 min to find 1 RM bench press MetCon 7 RDS 5 wall walks 10 K2E |
Open Gym 4-6pm
Good time to address your weaknesses.
Strength
EMOM 10 Min
3 Reps
Snatch grip halting deadlift to
snatch pull (100% 1rm snatch)
EMOM 5 Min
1- Snatch (75% 1rm)
MetCon
5 Rds
5- HSPU
10- Pistols (Alt Legs)
15- Pull ups
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EMOM 15min 1 Squat Clean and Jerk 1 Hang Clean and Jerk AHAP
Met-Con 8min AMRAP 3 Push Press 135/95 6 Deadlift 9 Box Jumps |
4 rds for time
1 min Burpee
1 min thrusters 75/45
1 min box jumps 24/20
1 min KB snatches 35/20
1 min sit ups
1 min rest
Rest!
We will be closed on the 4th. We will reopen Sat morning at 7:30am. Enjoy the beautiful day!
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10 RDS for time 15 Wall Ball (20#-10'/14#-9') 3 Clean and jerks (185/105)
Skill: gymnastic practice. Muscle ups, Pull ups, HS walks/holds |