Dec 9th WOD
Strength:
Incline Bench 4x6@ 80%
DB row 4x8
DB kick back 4x12
Conditioning: 12min EMOM
1st min: 10 Burpees
2nd Min: 2 Lateral Bar Hops
3rd Min: 10 Push Press/95/65)
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See AllStrength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl
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Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest
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Skill: Pull ups: 1. Banded Hollow Lat Pull down 3x8 https://www.youtube.com/watch?v=FVjtOSA-dz8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull
510