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WOD

THURSDAY 12.19.19

LIFT  Three Position Snatch  Spend 20:00 Working on this:Position 1.) Above the kneePosition 2.) Below the kneePosit...

WEDNESDAY 12.18.19

LIFT + MOVE60 Double Unders 30 Burpees 60 Double Unders 30 Wall Ball Shots 60 Double Unders 30 Deadlifts 60 Double Un...

TUESDAY 12.17.19

LIFT + MOVEA Nice Long Breathing Piece With A Pump. Drop-set Style :)3:00 AMRAP:8 Push Jerk 8 Strict Pull Ups 3:00 A...

MONDAY 12.16.19

LIFT 20 Rep Back Squat! Get in great warm up reps and then try and add 5-10lbs onto whatever you did last week. If yo...

SATURDAY SWEAT 12.14.19

SATURDAY SWEAT In Teams of 2 20:00 AMRAP100 Double Unders (each)30 Step Ups  50 Power Snatch 30 Step Ups 50 Pull Ups3...

FRIDAY 12.13.19

METCON20:00 AMRAP 10 Dbell Hang Clean & Jerk 15/12 Cals Bike 20 AbMat Sit Up Men: 35 - 50Women: 15 - 35  Thought...

THURSDAY 12.12.19

LIFT  Every :90 x 10 (15:00)  5 Bench Press*70-80%  METCON3-6-9-12-9-6-3Front Squat 4-8-12-16-12-8-4BFB*15:00 Cap  Me...

WEDNESDAY 12.11.19

LIFT + MOVEEvery 5:00 x 5 Rounds 400 M Run 5 Hang Power Cleans 5 Sumo Deadlifts Warm up to the weight you want to use...

TUESDAY 12.10.19

LIFT + MOVE(0:00 - 20:00)5 Rounds10 Push Press (climbing)10 Toes 2 Bar15/12 Cal Bike Sprint Rest :90 Rest 5:00 Before...

MONDAY 12.9.19

LIFT Back Squat 20 Rep!  Week 3 Almost through it! Work up to a heavy double or single, then try and add 5-10 pounds...

Saturday Sweat 12.7.19

Teams of 2 0:00-10:00100 burpee pulls ups Rest 3 min 13:00-25:00 Amrap 60 KB swings American 55/3550 air squats 40 ...

FRIDAY 12.6.19

LIFT Snatch (Power) 1 Hang Power Snatch + 1-2 Power Snatch EMOM x 10min.*Climb in weight as needed or pick a weigh...
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