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Thursday Jan 30th WOD

Strength: Bench Press

1x10 @ 60%

1x8 @ 65%

1x6 @ 70%

1x6 @ 75%

1x6 @ 80%


Bicep Curls 3x12

Tricep ext 3x10


12 Min AMRAP 25 Dubs 8 Push Up + Renegade Rows • RX  Men: 35-40# DBs RX Women: 20-25# DBs • RX+ Men: 45-50# DBs / 40 Dubs RX+ Women: 30-35# DBs / 40 Dubs



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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)