WOD

Skill Work: Skill Development Thursday (Week 3 of 4) Workout: AMRAP 16 15 Light American KB Swings (25/35#) 12 Lateral Box Step-Overs (20/24″) 9 Single-Arm KB Bent-Over Rows per arm (same KB) 6 Slow Body Saws
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Strength: Every 2:00 for 6 rounds complete: 1 High Hang Squat Clean + 1 LOW Hang Squat Clean (pause just below knee) + 1 Squat Clean (reset before final rep) Increase weight each round if technique allows. Workout: AMRAP 6 6/9 Calorie Row 10 Wall Balls (14/20#) Rest 3 minutes AMRAP 6 6/9 Calorie Bike 10 Med Ball Sit-Ups (same Wall Ball)
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FLEX DayComplete 5 rounds, NOT for time, of:10 Banded Good Mornings8 Double DB Bench Press Complex (Left Arm, Right Arm, Both Arms = 1)6 Ring Rows (@30X1 Tempo)4 “Inchworms Plus” w pause50 Double-Unders (or ~1:00 of DU Practice) Track COMBINED weights of heaviest successful DB Bench complex. Rest at least 1:30 between rounds. At any points during the workout, complete 4 separate 400m runs. Add up the 4 times for a cumulative mile time for the day.
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Strength: Back Rack Reverse Lunge 12 minutes to build to a heavy set of 10 reps (5/5) Increase weight each set Workout: 4 Rounds for time: 16 Alternating DB Snatches (35/50#) 12 Box Jumps 8 Strict Pull-Ups 4 Unweighted Jumping Lunges per leg
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Strength: Every 90 seconds for 7 rounds complete: 1 High Hang Squat Clean + 1 Front Squat Increase weight each round if technique allows. Workout: NOT for time: 150m Run 10 Snatches 150m Run 8 Snatches 150m Run 6 Snatches 150m Run 4 Snatches 150m Run 2 Snatches Increase weight on Snatches each round.
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