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Speciality: 8:00am
THE MUSCLE UP WOD 20 min AMRAP working with partner, alternating work every exercise/set Run 200m 10 Shoulder to overhead 10 lateral burpee
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WOD
(Bring long socks, pants or skins) 3 rounds for total reps 2 min max rope climb 2 min rest 2 min max man makers @ 17.5/12.5 2 min rest WOD
Strength: A: Pause back squat 2,2,2,2,2 with 3 second pause at bottom B1: BB lunges in front rack 12,12,12 B2: max L-sit Conditioning: 3 x 2 minute AMRAP's/ 2 min rest between 10 front squats @ 60/40kg 20 double unders WOD
Strength: A: Hang power snatch 5,5,5,5,5 B1: bb bent over row 8,8,8 B2: max unbroken T2B Conditioning: 400m run (buy in) then; 21/15/9 KB snatch (alternating) @ 32/20kg box jump @ 75/60cm WOD
Skills: On a 16 min timer (scale up/down as needed) ODDS 4-6 hspu EVENS 10-12 pistols Conditioning: 4 rounds for total reps 1 min wall wall to high target - 11/10" @ 9/6kg 30 sec rest 1 min hang power clean @ 60/40kg 30 sec rest WOD
Strength Squat Clean Thrusters 3,3,3,3,3 Conditioning "HELEN" 3 Rounds for time 400m Run 21 KB Swings 24/16kg 12 Pullups 8:00am Speciality
The Clean 8:30 WOD Part 1 On a 12 min timer for load and height ODDS: 3 ohs EVENS: 5 box jump Part 2 Working with partner - partitions work as required 200m partner carry 50 KB swings @ 24/16kg 100 air squats 50 wall balls 100 HR pushups 50 step up @ 17.15/12.5kg 100 pullups 200m partner carry WOD
Strength A: Split jerk 3,3,3,3,3 B1: DB split squat, 8 each leg B2: DB renegade row, 16 alt reps - 3 sets Conditioning DB burpee step up (alt legs) 5 x 1 min on/ 1 min off for total reps 17.5/12.5kg - 24/20" WOD
Strength A: 1 power snatch + 1 hang snatch + 3 OHS - 5 sets B1: 3 Turkish get-up (each) B2: max effort strict ring row - 3 sets Conditioning: 30 T2B 200m farmers walk @ 17.5/12kg 30 alternating DB/KB snatch @ 17.5/12.5kg 200m farmers walk @ 17.5/12kg 15 T2B/K2E 200m farmers walk @ 17.5/12kg 15 alternating DB/KB snatch @ 17.5/12.5kg WOD
Strength: Back squat 3,3,3,3,3 Conditioning: Part 1) with partner - one bar partition as required AMRAP in 4 minutes Front squat @ 70/45kg Part 2) 'ANNIE' 50/40/30/20/10 Double unders abmat sit-up |
  
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