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Tuesday 5.12.2015

wodSTRENGTH15 min to find 3 Rep Power Snatch + OHS

 

CONDITIONING 15 min AMRAP: 400m Sprint ME Unbroken OHS 95/65 *Score is OHS Reps

Finisher 4 x 1 min Plank

COMPETITION 5 x 3 Hang Snatch Pulls (Heavy)

 

Tuesday 11.4.2014

wodSTRENGTH20 min to find 1rm Hang Clean

CONDITIONING 8 min AMRAP: 5 Cleans 135/95 10 Burpees over the bar

Finisher 50 V-Ups

COMPETITION 8 x 2 Clean Pulls 105% 5 x 30 sec Airdyne Sprint

Monday 9.29.2014

wodSTRENGTHA. Floor Press 2 RM B. Fat Man Row 3 x 10 

CONDITIONING 12 min AMRAP: 5 Burpees 10 Push Press 95/65 200m Sprint

Finisher *3 x Max Handstand Holds 100 Band Pull Aparts  

COMPETITION *HSPUs instead of Handstand Holds 10 Muscle Ups for Time

Monday 9.8.2014

wodSTRENGTHA. 4 x ME DB Bench B. 3 x 15 DB Upright Row

CONDITIONING 12 Min AMRAP: 200m Sprint 10 Pull-ups 10 Situps

Finisher 100 Band Pulldowns