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FRIDAY 16.06.05 WOD16.05.05 WOD16.04.05 WODTuesday 16.03.05 WOD

FRIDAY 16.06.05 WOD

IMG_1970

WARMUP

* Mobility on Red Line
* 3rds - Partner A run 200m - Partner B wall sit

SKILL WORK

Snatch + OH Squat
3 sets: 1 Muscle Snatch + 1 Hang Snatch + 1 Power Snatch [with Bar, then increase weight " gradually"] 3 sets: 1 power snatch + 2 OH Squat

METCON

10 Minutes
10 Calorie Bike
10 HSPU
10 T2B
10 OH SQUAT
10 Bar Jump Over

CASH OUT

4 Minute Tabata
Hollow Hold 20/10

16.05.05 WOD

IMG_8752-min

WARMUP

Benchmark Row Or Ride
Makeup Row - 1000 meters
- OR -
4 min Bike

SKILL WORK

CLEANs
Muscle:
50% x 3,3,3
Hang Clean:
60% x 3
65% x 3
70% x 3
Power Clean
70% x 2
75% x 2
80% x1,1+

METCON

Triplet
10 Min AMRAP
15 pull up
10 S2OH
5 BBJO

CASH OUT

50 HRPU

16.04.05 WOD

IMG_8752-min

CHIPPER

Chip Away At This "Chipper"
100 Weighted sit ups (25/15)
80 Air squats
60 Double Unders
50 KB swings
40 Box Jumps
30 Ball Slams
20 Thrusters
10 Burpee Bar Jump over
5 Wall Walks
1Rope Climb (or 2 floor pulls)

Tuesday 16.03.05 WOD

DSC_0140

WOD 16.03.05

SKILL WORK

Deadlift - 50% x 5, 55% x 5, 60% x 5, 65% x 3, 70% x 3,75%x 3 +

WOD

WOD
12 min
5 SDHP
10 OH lunges
15 superman

BENCHMARK

ROW
1,000 meter Row