WORKOUT OF THE DAY "WOD"

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05-31-2018

May 30, 2018

Strength & Conditioning

10 min emom: 2 Hi hang snatch

3x3 snatch pulls @100%

Bench press 5x40%, 5x50%, 5x60%

MetCon

6 min amrap: 20 DU, 8 T2B

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10-11-2018

October 10, 2018

Strength & Conditioning 10x1 backsquat build to a 1RM 10 min emom: odd: :30 HS hold, even: Max L-hang MetCon 6min amrap: 10 push ups, 6 KB snatches (53/35)

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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

10-29-2018

October 29, 2018

Strength & Conditioning Backsquat 3x12 @ 30-40lb over the 20RM from last week MetCon 25 min amrap: 200m run, 20 KBs (53/35), 100m SA Farmer carry (53/35)