Strict press find 1rm
3 Rnds
8-10 UB 1 arm DB press l side
8-10 UB 1 arm DB press r side
45sec rest
3 Rnds
8-10 UB 1 arm DB rows l side
8-10 UB 1 arm DB rows r side
45 sec rest
3 min max reps KBS 53/35
Strict press find 1rm 3 Rnds 8-10 UB 1 arm DB press l side 8-10 UB 1 arm DB press r side 45sec rest 3 Rnds 8-10 UB 1 arm DB rows l side 8-10 UB 1 arm DB rows r side 45 sec rest 3 min max reps KBS 53/35
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3rnds of shuttle run best e/t 5 attempt to find highest Stand still hurdle jump FT 50-40-30-20-10 Double Unders Burpees onto plate 5rnds (10 min) 1 min max deadlift @bw 1 min max box jump 24"/20" 10 min AMRAP Burpee to pull up to toes to bar Bench press find 1rm 3 rnd of Max push up w/45sec rest in between 4 Rnds of 12 bent over rows w/45sec rest in between set 5 Rnds of 15 GHD sit ups w/45 sec rest 12 Rnds (24 min) Odd min: 200m sprints Even min: rest 10 burpee penalty each time you can't complete 200M inside odd min. |
WODs/2016
April 2017
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