Monday, Nov. 15, 2021
Warm up
8-min AMRAP
Skill
30 GHD’s
Hang Squat Cleans 1-Rep MAX
WOD
21-15-9
Clean n Jerks (95/135)
Box Jumps
Mountain Climbers
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See AllWarm up JJ’s, T’s, pogos, lunges Michael Phelps Runners warm up: skips, etc 25 Bicycles 25 Russian Twists hips push aways PVC SKILL TABATA push ups Tabata Lateral raises WOD 9 Rounds, 1 min each movem
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Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
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Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
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