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Friday, September 29
SHOW UP WITH A PARTNER OR WE WILL FIND YOU ONE :)
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Thursday, September 28
Strength - Deadlift WU 3.3.3.1.1 70.75.80.85.90 WOD - 12 Min EMOM Even Min - 3 Jerks 155/105 Odd Min - 15 Slams 35/25 Wednesday, September 27
WOD - RANDY (For Time) Rx 75 Power Snatch 75/55 Scaled 55/35 Tuesday, September 26
Skill - HSPU / HS Hold / HS Walk WOD - 20 Min AmRap 10 Cal Assault 10 Cleans 95/65 10 Front Squats 95/65 10 Burpee Over Bar Monday, September 25Strength - Front Squats
WU 3.3.3.1.1 WOD - 4RFT 200m run 20 Box Jump 24/20 20 Wall Ball 20/14 Friday, September 22
Skill / Strength - Open Box (20 Min) Partner WOD - 2 Rd for Reps 3 MinAmRap Burpee Box Jump 24/20" 3 Min AmRap MBC 20/14# 3 Min AmRap Cal Row 3 Min AmRap KBS 53/35# ****split time equally ****score is running total Thursday, September 21
Strength - OHS (Work up to a heavy set of 3) WOD - 20 Min AmRap 5 Deadlift 225/155 10 Ring Push-ups 20 GHDSU 30 DU Wednesday, September 20 WOD – FRAN – 21.15.9 RX Thrusters 95/65 Pull-Ups Scaled Thrusters 65/35 Jump Pull-Ups Tuesday, September 19
Skill - PISTOLS WOD - 5RFT 200m farmer carry 100/70# 20 Box Jumps 24" 20 DB Snatch (alt) 50/35# L2 200m farmer carry 80/50# 20 Box Jumps 20" 20 DB Snatch (alt) 40/25# L1 200m farmer carry 60/30# 20 Box Jumps 12" 20 DB Snatch (alt) 30/15# Monday, September 18
Strength - Back Squats WU 70%,75%,80%,85%,90% 3.3.3.1.1 WOD - For Time 25 MBSU 20/14 15 Power Clean 75% 1RM 25 MBSU 10 Power Clean 85% 1RM 25 MBSU 5 Power Clean 95% 1RM |
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