WOD

9/5/21

Strength: KB Bulgarian Split Squat4×8/leg WOD: EMOM X 15Minute 1: 12 Russian KB Swings (70/53)Minute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet Squat

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9/4/21

WOD: AMRAP X 25 W/ Partner30 Thrusters (95/65)40 Box Jumps (24/20)50 V-Ups

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9/3/21

Strength: EMOM x 101 Power Clean (Start moderate and build to heavy) WOD: AMRAP X 85 Power Cleans (135/95)10/8 Cal Bike

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9/2/21

Accessory Work: 3 RDS For Quality10/10 Single Leg Glute Bridge20 Deadbugs20 Bird dogs WOD: For Time:1000m row20 Burpees over the Rower750m row15 Burpees over the Rower500m row10 Burpees Over the Rower250m row5 Burpees over the Rower 22 MIN CAP

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9/1/21

Strength: 20 mins to build to 3RM Push Press(Last tested 12/15/20) WOD: 3 RFT400m run10 Shoulder to Overhead (155/105)11 MIN CAP

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8/31/21

Strength: Good Mornings3×10 @ Moderate Weight WOD: EMOM X 820 Double Unders + 1 DL (255/145)-Rest 1 min-EMOM X 820 Double Unders + 1 Deadlift (275/185) (April 19)

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8/30/21

Strength: EMOM x 101 Power Snatch (Start moderate and build to heavy) WOD: On a 20 minute clock..5 RDS12 Pull-Ups20 Up-downs9 T2B-Rest 1 minute-In time remaining build to a heavy snatch

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8/29/21

Strength: EMOM X 10Min 1: 5 Overhead Squat (Light, Positional Focus)Min 2: :20 Ring Support Hold WOD: AMRAP X 16200m run40 Russian Twists30 Up-downs20 Step-Ups10 Overhead Squats (75/55)

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8/28/21

WOD: AMRAP X 28 w/ Partner(I Go, You Go )5 Lateral Burpees over Bar3 Power Clean (135/95)2 Front Rack Lunges

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8/27/21

Strength: Push Press (Building)2×62×42×2 WOD: AMRAP X 146 DB Push Press (50/35)12 Calorie Bike24 Double Unders

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