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5-7 Rnds of
SFGETFIT Shuttle runs Partner WOD 12min time to do as many 5 DB/KB Snatch L 5 DB/KB Snatch R 5 Burpees 1 person working at a time
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Power clean to Power Jerk
Find 1RM 10min Amrap 5 Ground to overhead 15 situps Bootcamp
3rnds of 30sec wk, 30sec rest HRPU Inverted rows Goblet Squat Burpees KB Ground to OH Goblet Lunge Roll back,- roll forward reach V- ups Scissor kicks Flutter kicks then... Pull up- kip- kip pull up- Butterfly Pullup prog. 15min
adv. 5-7 sets of ring/bar muscle up int. 5-7 sets of strict pull ups to strict bar dips beg. 5-7 sets of assisted pull up 10min AMRAP 30 D.U 10 T2B Back Squat Find 1RM
FT (12min cap) 50 hop over- crawl under Bench or 100 Burpees 3 cycle of 15min
1st cycle Strict Press 1-1-1-1-1 Find 1RM or heavy singles 2nd cycle Push Press 2-2-2-2-2 Find 2RM or do heavy doubles 3rd cycle Push Jerk 3-3-3-3-3 Find 3RM or heavy triples Cleans
70% x1, 80% x1, 90% 1x3 14min EMOM odd: 7 Deadlift even: 7 tall box jumps Bootcamp
5rnds, 1min each S1 Row S2 Ball Slams S3 MB sit ups S4 Skater S5 Jack Knife Push Up S6 Rest Back Squat 5 set of 5 @70-75%
FT 42-30-24 Wall Ball 21-15-9 Pull ups |
WODs/2016
April 2017
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