2 weeks ago

3-6-19 WOD

2 Hang Power Cleans + 1 Hang Squat Clean (20 Minutes) 1-1-1-1-1 *Work up in weight to the heaviest set you can for the day! Focus on your footwork today and keeping your feet in the correct landing position! Your first two reps (footwork wise) should look exactly the same as your last rep. THEN

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2 weeks ago

3-5-19 WOD

High Hang Snatch + Hang Snatch + Full Snatch 5 x 1 @ 75% of 1RM THEN 15 Minute AMRAP: 9 Deadlifts (155/105#) 12 Hand Release Push Ups 15 Ab Mat Sit Ups

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2 weeks ago

3-4-19 WOD

Bench Press 5×5 @ 75% of 1RM *Do 8 Inverted Rows with a pause at the top and 8 Strict Toes to Bar after each set! The bench press should be a bit heavier than last weeks 6’s. THEN 21-18-15-12-9-6-3 Kettlebell Swings (70/53#) Handstand Push Ups Wall balls (20/14) Time Cap = 25 Minutes

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2 weeks ago

Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed

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2 weeks ago

2-28-19 WOD

Back Squat 4×6 reps @ 70% of 1RM 20 Minute Alternating Minute EMOM: Min 1: 15/12 Calorie Row Min 2: 10 Burpee Box Jump (24/20”) Min 3: 12 Kettlebell swings (eye level) – pick weight Min 4: 5 Muscle Ups or 10 TTB or 10 V-ups

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3 weeks ago

2-27-19 WOD

Bench Press 4×6 Reps @ 75% of 1RM *Complete 10 strict pull ups after each set. All sets should be at the same weight. THEN 5rds 100 Double Unders 15 Strict Handstand Push Ups 10 Power Cleans (135/95#) (95/75) 1 Minute Rest *20 Minute Time cap

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3 weeks ago

2-26-19 WOD

Find 15 Rep Max Overhead Squat THEN 10 Cycles 1min AMRAP 10/8 Cal Bike or 12/10 Cal Row Max Reps Power Snatch (115/75) 1min Rest

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3 weeks ago

2-25-19 WOD

Every Minute for 10 Minutes 1 Power Clean + 2 Squat Cleans THEN 14min AMRAP: 60 Air Squats 50 Toes to Bar 40 Burpees 30 Power Cleans (135/95#) 20 Bar Muscle Ups

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4 weeks ago

2-21-19 WOD

Power Snatch + Squat Snatch 1 x 2 @ 65% of 1RM 1 x 2 @ 65% of 1RM 1 x 2 @ 70% of 1RM 1 x 2 @ 70% of 1RM 1 x 2 @ 75% of 1RM *This is a power snatch, drop the bar, squat snatch, drop the bar, rest :30,

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