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Thursday Sept 14th WOD


Strength:

Triple set (3x10)

Tricep Extensions

Rear Delt Flys

DB Rows

Bench PRess (95%)

1x5 @ 70%

1x5 @ 80%

1x3 @ 85 %

1x2 @ 90%

1x1 @ 100%

Press: (95%)

1x5 65%

1x5 @ 75%

1x5 @ 80

1x5 @ 85

Conditioning:

10min AMRAP

2/20 4/30 6/40 8/60 10/70.......

Hang Power Snatch (135/95) (115/75) (95/65)

Dubs

**So you will do 2 Hang Power Snatches and 20 dubs, moving up the ladder by 2'son Snatches and 10's on DUBS


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Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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