WOD

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8
Jan

WOD 1/9

OLYMPIC LIFTING Snatch Pull + Tall Snatch + Snatch Balance (3×5 @ Light to moderate weight) METCON (3 Rounds for Weight) Every 4 min for...
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8
Jan

wod 1/8

QOD Interval Metcon (No Measure) 45 sec each movement/15 sec rest in between – Jump Rope (as fast as possible) – Alt. DB Hang Power...
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6
Jan

wod 1/7

  Metcon Active recovery   Metcon (AMRAP – Rounds and Reps) AMRAP 30 @ conversational pace: 1500 Row/Bike/Ski 30 Hollow Rocks 30 Arch Rocks 1...
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5
Jan

wod 1/6

  Strength Superset Every 2 min x5   Close Grip Bench Press (5×8 climbing) Alternating DB Biceps Curls (5×8 each climbing)   Metcon Moderate intensity...
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3
Jan

wod 1/4

Warm-up Strength Superset Every 2 min x5 Shoulder Press (5×5 @ 90% of last week’s 5RM) OR 5RM if you weren’t here last week. MB...
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2
Jan

wod 1/3

wod QOD Where are some unusual places you’ve been?   Warm-up   Strength Superset Every 2 min x5   DB Renegade Row (5×8 each at...
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2
Jan

wod 1/5

Warm-up Strength Superset Every 3 min x5 Back Squat (5×5 @ 90% of last week’s 5RM) OR 5RM if you weren’t here last week. DB/KB...
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