Monday, January 17, 2.02
Skill
4x:30s on/:30 off Squat cleans
4x6 Strict Shoulder press @ 75_% 1RM
WOD
28 mins of :30/:30’s (7 Rounds) 1 min ea.
Power cleans (75/115)
Burpees (Line Over)
Box Jumps (20/24)
Pause (at bottom) Wall Balls (20/14)
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See AllSkill 50 Hollow Rocks Deficit KB Deadlifts 4x8 WOD 12 min AMRAP Of: :10 seconds Overhead Squat Hold 6 Power Snatches (65/95) 7 Toes To Bar Rest 2 mins 3 min AMRAP Of: Shoulder to Overhead (65/95)
50
Skill 1 rd. Of Ab circle 4x4 Man Makers (or Run 6 Laps) WOD 18-15-12-9-6-3 of: Thrusters (65/95) Ring Push ups Bar Over (SPRAWL) Burpees 21 min cap THIS IS IT: BREATHING PRACTICE! Normal mods but work
540
Skill: 5x20m Fireman’s carry (w/ KB’s2x35/50) FRICKIN' FORTIES" 40 REPS EACH OF: BOX JUMPS JUMPING LUNGES FLOOR WIPERS (55/75) MOUNTAIN CLIMBERS SHOULDER TO OVERHEAD (55/75) KB GOBLET SQUATS BURPESS D
600