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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-9.14.19

September 14, 2019

 

SKILLS 

 

5x3 Jumping Pull Ups or Strict Pull Ups
*Use as little assistance as possible
*You may use a light band if needed to get through the rep.
* Bar is ideally 6-12" or more above head 

 

METCON 

 

5 sets
Max Reps in 2:00
4 Banded Bar Muscle Ups/ Banded Strict Pull Ups
12 GHD Sit Ups / Abmat Sit Ups
Max Reps DBall Clean or Tire Flips 
-Rest 2:00 b/t sets -

 

Target reps each set: 26+
Minimum number of reps each set before scaling: 20

Score is total reps each round. 10 sandbag cleans would be 26 reps 


 

ACCESSORY

 

5 rounds
12 DB Bench Press (moderate to heavy)
6 Front Rack step up R/L (moderate to heavy) 

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