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WOD

wod

17
Aug

Friday

1. Coaches Choice 2. Oly 3 Attempts at Max Rep Bodyweight Overhead Squat Rest 3:00 between efforts Scores are best set AND total reps across...
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16
Aug

Thursday

Conditioning Thursday! A) 1 mile run for time Rest 2 mins B) Annie 50 40 30 20 10 Sit ups Double Unders Rest 2 mins...
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15
Aug

Wednesday

1. Coaches Choice 2. Oly Find 1RM Power Clean 3. Conditioning “Diane” 21-15-9 Deadlift 225/155lbs Handstand Push Ups Rx Weight DL 225/155 Scaled Weight DL...
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14
Aug

Tuesday

1. Coaches Warm Up 2. Oly EMOM 5 Bar Facing Burpees 1 Squat Clean and Jerk starting at 60% of 1RM Add 5/10 lbs each...
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13
Aug

Monday

1. Coaches Warm Up Pigeon Stretch 2. Oly Find a 1RM Back Squat 3. Conditioning “Fight Gone Bad” 3 Rounds: 1:00 Wallballs 20/14lbs 1:00 Sumo...
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10
Aug

Friday

1. Coaches Warm 2. Conditioning 16.3 AMRAP 7 Minutes 10 Power Snatch 75/55lbs 3 Bar Muscle Ups Rx Weight Power Snatch 75/55 Scaled Weight Power...
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9
Aug

Thursday

Thursday “Chipper” 1000 Meter Row 90 Double Unders 80 Sit Ups 70 Push Ups 60 Box Jumps 24/20 50 KB Swings 70/53 40 Wall Balls...
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8
Aug

Wednesday

1. Coaches Choice 2. Oly Find a 5RM Bench Press 3. Conditioning 3 Rounds Run 800m 25 Toes to Bar 10 Power Cleans 205/145lbs Rx...
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