WORKOUT OF THE DAY "WOD"

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09-12-2017

September 12, 2017

Strength & Conditioning

Strict press 1x3@70%, 1x3@80%, 1xamrap@90%

5x3 Push jerk (build)

3x :30 L-sit hold on bar

MetCon

6 rounds: 35 DU, 8 alt DB squat snatches

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08-14-2018

August 13, 2018

Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row

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14 comments

Strength & Conditioning Bench 5@75% 3@85% 1+@95% *10 weighted push ups after each set 3 rounds not for time: 10 hollow rocks + 10 arch rocks + 10 v-up + :10 hollow hold MetCon 10 min amrap: 20 DB Hang C/J (50/35, 10 each), 10 HSPU

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12 comments

11-17-2017

November 16, 2017

Strength & Conditioning 8X1 Hang Power Clean + 1 Power Jerk 5X5e KettleBell Straight Leg DeadLift MetCon 3 Rounds For Time 100M KettleBell Farmer Carry (53/35) 120 Double-unders 15 KettleBell Front Squats (53/35)