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Thursday, Dec. 15, 2023

Skill

Bent Over Rows 4x6

Pendlay Rows 3x8


Abvent

25 Bicycles

50 Alt KTE

75 Jack knives

100 Hollow Rocks/hanging knee ups


WOD

21-15-9-3

Hand Stand Pushups try 2 strict each set

Power Clean n Jerks (75/115)

Wall Balls

--=20 pushups (do 20 push ups)

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Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

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