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WOD

WOD for January 25, 2018


Strength/Skill: 3-3-3-3-3 thrusters

WOD: Row 500m
Then:
10-1 v-ups
1-10 Back squats (135/85)

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WOD

WOD for January 24, 2018


Strength/Skill: 10 bulgarian split squats and 10 rings rows for three rounds

WOD: 4 rounds
3 mins to complete:
50 DUs
25 Sit-ups
15 HRPUs
Then ME pull-ups or ring rows

Rest 1 min

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WOD

WOD for January 23, 2018


Strength/Skill: 3 rounds of 10 back squats to box at 50% of 1RM and handstand work between

WOD: 4RFT
10 push presses (95/65)
5 wallballs
10 SDHP
3 wallballs
10 push jerks

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WOD

WOD for January 22, 2018


Strength/Skill: 3 rounds of 10 strict press @50% and 20 hollow rocks

WOD: 15 min AMRAP
3 KBS
3 mountain climbers
3 jumping lunges

*increase by 3 reps each round (3,6,9,12,15,etc)

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WOD

WOD for January 19, 2018


Strength/Skill: 5-5-3-3-1 Front Squats

WOD: Regional WOD 2017
21-15-9
DB Alternating Snacthes
Ring Dips

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WOD

WOD for January 18, 2018


Strength/Skill: 1RM Clean and Jerk or work on technique

WOD: Partner WOD for 12 mins

Alternate Rounds
5 inch worms
Row 10 calories
15 Lateral Jumps

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WOD

WOD for January 17, 2018


Strength/Skill: 3 rounds of 50 air squats, 25, sit-ups, 10 back ext.

WOD: “Hope WOD”
3 rounds
1 min Burpees
1 min Power Snatch
1 min Box Jumps
1 min Thrusters
1 min C2B
Rest 1 min

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WOD

WOD for January 16, 2018


Strength/Skill: 5 x 3 bench press and 30 second ring hold between sets

WOD: Row 500m
Then:
30 hang cleans (115/75)
30 front squats
50 DUs
10 OHS
10 jerks
Row 250m

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WOD

WOD for January 15, 2018


Strength/Skill: 3 bear complex series (5 rounds of DL, HC, Thruster, BS, Push Press without putting the bar down)

WOD: EMOTM for 10 mins
10 K2E
10 Push Ups
*scale to have of each if needed

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WOD

WOD for January 12, 2018


Strength/Skill: 5 rounds of farmer carry (2 laps around gym) and 50 flutter kicks

WOD: 14 min AMRAP
10 plate to plate push-ups
5 hang power snatches