WORKOUT OF THE DAY "WOD"

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06-01-2018

May 31, 2018

Strength & Conditioning

DL 5x40%, 5x50%, 5x60%

*15 band pull aparts after each set

MetCon

18 min amrap: 25 HSPU, 500m row, 30 BJO (24/20), 35 KBS (53/35)

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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)

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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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08-13-2018

August 13, 2018

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