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WOD

15
Jul

Get Right

Skill: Snatch Grip RDL   Snatch Grip RDL: https://www.youtube.com/watch?v=meHaIVW8ZaE   Strength A.) Snatch Singles: Rest Between Percentages–Encourage NO misses 1-1-1 60%  1-1-1 65%  1-1-1-70%  1-1-1-...
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12
Jul

Ignite

Friday July 13th:    Skill: Mobilize for Squats/Review 1 1/4 Front Squats    Strength: 1 1/4 Front Squats 3 x 3 @ 60-70%    Metcon:...
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11
Jul

Wind it up

Thursday July 12th:   Skill: Double-Unders/Review the Stations    (16) Min EMOM *Rotating through Stations 0:45 FR Double KB Hold  0:45 D-ball hug to chest...
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10
Jul

Feeling it…

Wednesday July 11th:   Skill: Snatch- Hang Snatch/OHS/Snatch Pulls    Strength A.) Snatch Complex-2 Hang Snatches (+) 1 OHS  1-1-1-1 *Build-up method: Use 4 attempts...
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9
Jul

We gonna Fly

Auxiliary Core: 3 Rounds: (0:20w/0:10r)  Plank off Elbows or Hands Side Plank (Left) Superman Hold Sidle Plank (Right)   Wendler Back Squats; Phase 2: Week...
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8
Jul

Welcome to the Party

Skill: Split Jerk/Split Press    Strength A.) 10-min EMOM  2 Split Jerks “Heavier side” 80%**From the Rig    Strength B.) Split Press 8-8 **Go heavier...
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6
Jul

Come Around

Saturday July 7th:  Partner Workout! Running Clock…. 0:00-10:00 12-9-6 Ring Muscle up 30-20-10 Overhead Squat  *1 Partner Must be in Handstand Hold while the other...
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