Sunday 220508

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WOD-

15:00 of technique work on a complex from the rack of:
1 Push Jerk + 1 Split Jerk

Then,

5 Rounds for time of:
20 Supine ring rows
Run 200 meters
5 Devils press (Pick your own #)
Run 200 meters

After party:
For quality
2 -3 rounds of
10 GHD sit ups to parallel
10 Hip extensions on the GHD

 

━ Past WODs

Wednesday 240320

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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