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WOD

24
May

Touch the Sky

Skill: Review the stations/Coach Positions    Strength: 16-min EMOM (Alternating)  Station 1: Double KB OH HOLD (0:30) Station 2: Double KB FR HOLD (0:30) Station 3:...
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23
May

Lucid Dreams

Skill: Power Snatch/Snatch Grip Deadlift   Strength: 12-min EMOM: Power Snatch  Min 1: 4 singles @ 60% Min 2: 3 Singles @ 65%  Min 3:...
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22
May

Press Play

Warm-up/Mobilize for Front Squats    Week 8 of 9: Mash Pause Front Squat Program <30-mins>   Part A: Instructions- With a 15-min running clock find...
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21
May

These Walls

Skill: Kipping   Strength: Every 3-mins for 15-mins (5 Rounds) (Both stations within 3-mins) Station 1: Bench Press 3 reps at 60-65% (Mod to Challenging...
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20
May

Easy Road

Skill: Hang Squat Clean      Strength: Within 15-mins find a “Heavy” Complex- Hang Squat Clean (+) Power Clean    Metcon: 2 Rounds 4 Min...
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19
May

On my Own

3 Rounds for Time  12 HSPU  10 Front Rack Lunges (5/Leg)  8 Bar Over Burpees  4 D-ball Over the Shoulder   L1: Deficit HSPU (4”/2”),...
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17
May

Last Resort

Skill: Rope Climbs   Skill EMOM: 8-min EMOM (Alternating)  Station 1:  1-3 Rope Climbs Station 2:  Handstand Skill (HSPU/Walking/Holds)   L1: 1-2 Legless Rope Climbs,...
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