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WODs 251109 - 251115

11/9-11/15 Monday 3 Rounds Air Bike 15/12 Calories 3 rounds of 5 Pull-ups 10 Push-ups 15 Air Squats Tuesday 4 Rounds DB Bench Press 12 reps (Same weight on each set) Back Squat 7 reps (Same weight on each set) Shoulder Press 8 reps (Same weight on each set) KB Gorilla Rows, 12 reps Hanging Knee Raise 20 reps Rest 2 minutes between rounds Wednesday 5 Rounds For Time  Row 15/12 Calories 12 Dead-lifts 9 Hang Power Cleans 6 Jerks Men 115/Women 75 Thursday 4 Rounds 7 Power Cleans (Same weight on each round) 10R/10L Bulgarian Split Squats (weighted) 12 DB Skull Crushers 12 DB Curl To Overhead Press 12R/12L Kneeling KB Chops Rest 2 minutes between rounds Friday 7 Rounds 15 Russian KB Swings 12 Alternating KB Clean & Jerk 9 KB Goblet Squats 6 KB Crush Push-ups  3 Chest To Bar Pull-ups Rest 1 minute between rounds Men 55lbs/Women 35lbs Saturday  4 Rounds Incline DB Bench Press 12 Reps (Same weight on each round) 12 Ring Dips DB Walking Lunges, 24 steps 12 Ring Rows 24 AbMat Si...
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WODs 251102 - 251108

11/2-11/8 Monday Bench Press 10-8-6-4-2 Increase weight on each set Rest 1 minute between sets Goblet Squats 4 x 12 reps Increase weight on each set Rest 1 minute between sets Chest Supported DB Rows 4 x 12 reps (same weight) Rest 1 minute between sets Lying DB Hamstring Curl 4 x 12 reps Increase weight on each set Rest 1 minute between sets 400 Meter Farmers Carry (as heavy as possible) Tuesday For Time Row 500 Meters Then, 100-80-60-40-20 Single-unders 24-20-16-12-8 Alternating KB Snatch 50-40-30-20-10 AbMat Sit-ups  Then, Row 500 Meters Wednesday Power Clean 5 x 5 reps (go 10 lbs heavier than last week) Rest 1:30 between sets Incline DB Bench Press 3 x 8 reps (as heavy as possible) Rest 1 minute between sets Offset Front Rack KB Squats 3 x 8R/8L (55/35) Rest 1 minute between sets 3x 10 DB Curl to Overhead Press 10 DB Triceps Kickback Thursday 4 Rounds For Time  Row 25/20 Calories 25 Push-ups 50 KB Overhead Flutter Kicks Friday Deadlift  4 x 8 reps Increase weight on ea...
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WODs 251026 - 251101

10/26-11/1 Monday 5 Rounds For Time Row 15/12 Calories 15 Russian KB Swings (55/35) 10 Burpees Tuesday Power Cleans 5 x 5 reps (go 10 lbs heavier than last week) Rest 1:30 between sets Front Squat 3 x 8 reps (same weight for each set) Rest 1:30 between sets Seated Barbell Shoulder Press 3 x 8 reps (increase weight 5 lbs from last week) Rest 1:00 - 1:30 between sets 3x 20 Front Plank KB Cross Body Drag (45/25) 20 Floor Wipers Wednesday 3 Rounds For Time  40 Double-unders 20 Lateral KB Swings (pick weight) 10R/10L KB Front Rack Reverse Lunges (pick weight) 10 Pull-ups Use the same KB for both lateral swings and reverse lunges Thursday Incline DB Bench Press 3 x 10-12 reps (increase weight on each set) Rest 1:30 between sets Deadlift  3 x 8 reps (same weight on all 3 sets) Rest 1:30 between sets Single DB Overhead Triceps Extension  3 x 12 reps DB Curls 3 x 12 reps Friday 5 Rounds for Time Air Bike 500 Meters 21 Russian KB Swings (55/35) 15 Wall Balls (20/14) 9 Candlesticks...
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WODs 251019 - 251025

10/19-10/25 Monday Power Cleans 5 x 5 reps  As Heavy As Possible Rest 1:30-2 minutes between sets Seated Barbell Shoulder Press 5 x 8 reps As Heavy As Possible Rest 1:30-2 minutes between sets 5x 10R/10L DB Split Squats As Heavy As Possible Rest 1:00-1:30 minutes between sets 5x Max Rep Strict Chin-ups Rest 1:30 minutes between sets Tuesday 20 minute AMRAP Run 100 Meters 12 Push Press (75/55) 6 Burpee Box Jump (24/20) Wednesday Back Squat 3 x 10 reps (same weight on each set) Rest 1:30 between sets 3x Incline Barbell Bench Press, 5-7 Reps (increase weight on each set) Rest 1:30 between sets Dead-lift 5 x 5 reps (increase weight on each set) Rest 1:30-2:00 minutes between sets 3x 20 Hanging Knee Raises 15 Hip Extensions Rest 1:30 between sets Thursday 12 Minute EMOM 10 Russian KB Swings  7 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Friday 3x 12 Incline DB Bench Press Increase weight on each set 12 Ring Dips Rest 60-90 seconds between ...
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