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TOD
Training of the day! A. 15 Tripod to headstands B. For form: 40 HSPU or 10 mins of HSPU Practice C. For time: 4 rounds for time of @ 70% effort: 400m Run 40 KBS 30 seated strict press 35/45 20 Wallball Sit Ups
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Training of the day! A. EMOM 10 30-50 DU Or 10 mins DU practice B. EMOM 16 5 Squat Snatch on EVEN @ 60% 12 Box Jump Overs on ODD C. EMOM 16 :40 Wallball on ODD :40 Burpee on EVEN
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Training of the day! A. 100 Partner Wallball Sit Ups B. 6 rounds of: 3 mins of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 mins of max effort calorie row Rest 2 mins between rounds.
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Training of the day! A. 10 mins of MU Practice or 30 MU for time B. AMRAP 9 7 Front Squats 135/95 (45% ME FS) 150M Run C. AMRAP 12 1 Deadlift 155/105 (50% ME C&J) 1 Power Clean 1 Hang Clean 1 Push Press 1 Jerk 30 DU
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Free intro class at 10:30 with Open Gym until 1. See you there!
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Training of the day! A. 30 total KB windmills B. AMRAP 12 3 Rope Climbs 6 Chest to Bar 9 Shoulder to OH 115/75 C. AMRAP 12 5 Wallball 10 OH Walking Lunge 45/25# Plate 15 V Ups
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Training of the day! A. 5 mins planks Rotate to complete in 1 set. B. 2 rounds of: 25 deadlift @50% Run Rest 5 mins C. 3 rounds of: 20 Back Squat @35% Run Rest 5 Mins D. 6 Rounds of: 15 KBS 70/15 Run
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Training of the day! A. Tabata Sit Ups Rest 1 min Tabata Push Ups B. For time: 10 Rounds of: 3 Squat Snatch @ 55% ME Snatch 150m Run 7 Candlestick to burpees 30 DU
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Training of the day! A. For form: 40 HSPU B. EMOM 15: 10 Cal Row C. 3 rounds for Reps: On a 3 minute clock: 10 Muscle Ups 20 Wallball ME Clusters 155/105 Rest 3 minutes between sets.
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Training of the day! A. 100 partner wallball sit ups. B. EMOM 8 1 Power Clean 1 Push Press 1 Power Jerk 1 Split Jerk @ 65% ME C&J C. 3 RNDS for Reps of: 1 min ME Thrusters 45/35 1 min ME Box Jumps 1 min ME Burpees 1 min ME OHS 45/35 1...
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