Category Archives: WOD

Amazing

Competitors: 6×1 Hang Squat Snatch Complex, increase as able, rest as needed between sets *first rep should be from the floor and subsequent reps should be from the below the knee hang position. So essentially you are making 2 reps, one from the floor and one from the below the knee hang. **warmup to a working weight. Start at around 65-70% 1rm...
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Gear

Competitors: WOD 5m AMRAP 35 Double Unders 5 Box Jumps 36/26 at the end of the 5 minutes immediately sprint 200m rest as needed WOD 4 Rounds 5 Muscle Ups Row 500m 15 Pistols (alternating) CORE a. 4×20 GHD Situps, no rest b. 4×15 Hip Extension, no rest
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Jetlag

Competitors: TUESDAY 5×2 Split Jerk @ :20 interval, rest as needed between efforts 2. Spend 10m working up to a 2 rep max squat clean @ :20 interval WOD 10 Squat Cleans @ 165/110 rest :30 8 Squat Cleans @ 185/115 rest :30 6 Squat Cleans @ 205/125 rest :30 4 Squat Cleans @ 225/135 rest :30 2 Squat Cleans @ 245/145 rest for 2 full minutes then: 4M AMRAP Squat...
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