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thursday
strength: 1 clean and jerk 10 min emom Wod: 21-15-9 box jump overs T2B 50 DU...
25 January, 2023
wednesday
korwod: 3 rounds 1 min plank 30 sec side plank 30 sec side plank 30 sec hollowhold 30 sec superman hold Wod: 5K Row...
24 January, 2023
monday
Strength: front squats 5x5 find a solid heavy 5 rep within those 5 sets Wod: 5 rounds for time 20 wallballs 10 db lunges (5 each leg) (holding 50s/35s suitcase carry)...
22 January, 2023
friday week 9
Strength: 10 min EMOM 1 rope climb Wod: 10 RFT 250 meters Row 5 burpees box jump overs ...
19 January, 2023
thursday week 9
strength: DL 5 at 25% 5 at 50% 3 at 70% 1 at 80% 1 at 87.5% 1 at 93% 1 at 97% 1 at 101% Wod: 10 min AMRAP 5-10-15-20-25...
18 January, 2023
wednesday week 9
Strength: make up a 1 rep max you missed early in the week Wod: for time 30-20-10 C2B 15-10-5 Snatch 165/105 ...
17 January, 2023
tuesday week 9
strength: strict press 5 at 25% 5 at 50% 3 at 70% 1 at 80% 1 at 87.5% 1 at 93% 1 at 97% 1 at 101% Wod: 4RFT 30 right leg pistols rounds 1 and 3 30 left leg pistols rounds 2 and 4 10 shuttle runs (25 feet down and back is 1 shuttle run) 10 shuttle run...
16 January, 2023
Monday week 9
Strength: back squat find your 1 rep max 5 at 25% 5 at 50% 3 at 70% 1 at 80% 1 at 87.5% 1 at 93% 1 at 97% 1 at 101% Wod: "Annie"...
15 January, 2023