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Thursday Feb 20th WOD

Strength:

Bench Press: Find a 1rm


Bicep Curls 3x12

Tricep 3x10

Conditioning: AMRAP 12 Min (As Far as You Can Get in 12 Min!) 20 Double Unders 1 Front Squat (115/75) (95/65) (75/55) 1 Hang Squat Clean Thruster (Cluster) 1 Push Press 20 Double Unders 2 Front Squats 2 Hang Squat Clean Thrusters 2 Push Press 20 Double Unders 3 Front Squats 3 Hang Squat Clean Thrusters 3 Push Press... • Keep adding 1 rep of each: Front Squat Hang Squat Clean Thruster (Cluster) Push Press • Completing 20 Double Unders Between each Set!



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Thursday Oct 1st WOD

Strenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R

Tuesday Sept 29th

Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go

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