WOD

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  • One-arm OH Fun
    One-arm OH Fun
    1) Partner WOD (25 min) 200ft 1 arm OH Walking Lunge (50/35) 150 Double Unders 50 Pull-ups 150 Double Unders 200ft 1 arm OH Walking Lunge *All reps are accumulative 2) AP: Farmer Carry 1000ft...
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  • Saturday Class: Simple and Straightforward...
    Saturday Class: Simple and Straightforward…
    3o Minutes to Complete: 5 Rounds 21 Air Squats 18 Hang Clean; 95/65 15 Push Press; 95/65 12 Thrusters; 95/65 9 Burpees...
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  • Competitors Class: Get it done!
    Competitors Class: Get it done!
    1) Snatch A (Primer/Accessory) – 5 sets of Snatch Pull + Muscle Sn. + OHS B – Complete: 3×3 @ 75%, 2×3 @ 80% 2) For Time: 300 DU 2K Row 100 Wall Balls (30/20) 3) Run: 4k Run, increased pace compared to last week 4) Strength/Accessory...
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  • Burpee Broad Jumps
    Burpee Broad Jumps
    1) Tempo Back Squats 6-6-4-4-4 Note: 4 sec descent, explosive on the ascent 2) WOD AMRAP 12 20 KBS (32/24) 50ft Burpee Broad Jumps ***Post your results on the whiteboard*** 3) AP: Cal Row 50-40-30-20-10 2 min rest in between sets...
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  • Kipping Pull-ups
    Kipping Pull-ups
    1) Skill: Kipping Pull-up Every 90 sec (5 Rounds) A – 10 Kipping or Butterfly Pull-ups B – 10 Kip Swings + 7 Jumping Pull-ups or Strict Pull-ups C – 10 Kip Swings + 7 Supine Pull-ups Choose a progression based on your skill level with the...
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