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Thursday Nov 14th WOD


Strength: Bench Press (90% of 1RM)

1x8 @ 65

1x8 @ 70

1x8 @75

1x8 @ 80

Ticep Ext 3x10

DB Bicep Curls 3x12 (12 each arm)

Conditioning:

5 Rounds (15min Total) Each Round is a 2 Min Amrap of: 40 Double Unders/80 Singles Max Reps Deadlifts -Rest 1 Min after each 2 Min AMRAP

For this workout you will want to choose a number of double unders that will allow you to finish in 1:00-1:20 each time. If 40 double unders will be difficult, you may want to lower to 20 reps. If 20 will still difficult, choose to go with Singles

*Choose a weight on the DL where you can at least get 10 reps


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Saturday Feb 24th WOD

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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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