Wods

4th March 2020

Conditioning for 30 mins amram 20 one arm OH DB lunges 15 Box jumps 20 DB snatch

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2nd March 2020

Metcon EMOTM for 16 mins Even – 5 Static Pull ups Odd – 15 Push ups core attach

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2nd March 2020

Oly lifts Power clean 3-3-3-3-3-3 5 mins rest AMRAP in 12mins 20 Sit ups 10 pistols

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28th February 2020

Cardio conditioning Team of 2 30 wall ball shots 250 singles Amrap in 25m 5 min rest lower body mobility

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27th February 2020

Muscle endurance 5 rounds for time of: 5 shoulder presses 10 push presses 15 push jerks ♀ 65 lb. ♂ 95 lb. Core attack 3 rounds of 20 MB Sit ups 20 Leg raises 1 min plank

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26th February 2020

Metcon Team of 2 AMRAP 25 mins “20 box jumps – 24/20″”” 3 point shuttle run – 4 laps 2 min plank hold

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24th February 2020

FBB Bench press 10x 5 Bent over row 10x 5 Push ups 20 x 5 Pull ups 10 x 5 Core attack 3 rounds of 20 V sit ups 20 hollow rocks 1 min plank

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