3 rounds 1 min on, 30 sec off – Row – Rope climb – Pistols – KB swings WOD Time cap = 15 mins 2 rounds 3 gate runs Rest 1 min 2 gate runs Rest 45 sec 1 gate run Rest 30 sec
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Squat Clean Clusters 1 lift every 10 secs 7 rounds 1 squat clean Conditioning 3 min on, 1 min off 4 rounds 10 push jerks 60/40 15 box jumps 10 lateral burpees
in WOD
Squat Clean Clusters 1 lift every 10 secs 7 rounds 1 squat clean Conditioning 3 min on, 1 min off 4 rounds 10 push jerks 60/40 15 box jumps 10 lateral burpees
in WOD
Superset 5 x 10 front squats 1 min bridge WOD 5 rounds for time 50 double unders 18 chest to bar pull ups 9 strict HSPU + 6 kipping HSPU 1 min rest between rounds
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Back Squats 4 x 9 at 70% of 1RM Kosta’s Benchmark Friday’s WOD 4 rounds for time 21 lateral burpees 15 front rack lunges 70/45 9 strict HSPUs
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Gymnastics 101 Level 1 # strict ring pull ups + #muscle up + dip Level 2 3 strict pull ups, then drop down, then into 3 hips to rings, straight into 6 ring dips/9 ring push ups Level 3 15 ring rows + 15 push ups 10 min AMRAP 7 snatches 45/30 14 ab mat […]
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Deadlift 1RM 12 mins to establish deadlift 1RM Conditioning EMOM 5 mins 1 gate sprint/cals on rower Rest 1 min EMOM 5 mins 8 burpees 30 double unders Rest 1 min EMOM 5 mins 1 gate sprint/cals on rower
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4 stations 1 min at each, rest 30 sec between 3 rounds – Row at 90% – KB swings 32/20 – Box jumps 30″/24″ – Toes to bar Skill Movement Practice Complete 4 mins at each station with a partner – Pistol squats – Push ups – Ball slams
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Front Squat Endurance Every 2.30 mins for 5 rounds 10 front squats 80/50 (clean from floor) 5 strict pull ups 2 x 5 min AMRAPs 5 min AMRAP 7 cleans 60/40 7 push press 60/40 35 double unders Rest 1 min 5 min AMRAP 10 lateral burpees 10 push jerks 35 double unders
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Back Squats 4 x 9 at 70% of 1RM Partner WOD 100 thrusters 50/30 80 double unders 60 toes to bar 40 lateral burpees 20 HSPUs *Thruster cannot be put on floor DUs must be completed in sync T2B, partner must be hanging from rig while other parner works Lateral burpees partner must hold bridge […]
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