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STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-11.14.17

November 14, 2017

STRENGTH 

 

Bench Press

5x5@70%

5 DBall over Shoulder between sets

Then 

Dips

3x15 (rx weighted)

Finish with 2x200m Farmers Carry (AHAP)

 

METCON 

 

Diane

21-15-9

Deadlifts #225/135

Handstand Push Ups 

 

Scale:

21-15-9

Deadlifts #185/105

9-6-3

Wall Walks (Don't forget push up at the end)

 

Other options for scale:

Hand Release Push Ups or handstand push ups on box. Reps are 21 15 9 as well.

 

*if you can do a wall walk do the wall walk version, if not, do the other options.

 

 

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