Wednesday Nov 20th WOD
25 Min AMRAP
50 Planking burpees 50 Slam Balls 10 clean & jerks (155/105) (135/85)
40 Toes to Bar 40 Slam Balls 10 clean & jerks
30 KBS (70/55) (55/35) 30 Slam Balls 10 clean & jerks
20 Push Ups 20 Slam Balls 10 clean & jerks
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See AllStrength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
540
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
330
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats
330
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