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Friday 140718

17
Jul

Friday 140718

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 30-45 Minutes:

  • 200m Run w/Sand Bag
  • 12-9-6 Pull Up/Row
  • 6-4-2 Power Snatch
  • 200m Run w/Sand Bag
  • 9-6-3 Goblet Squat
  • 12-9-6 Push Ups
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift
  • 40-30-20 Seconds Handstand/Waiters Hold
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Juliet’s B-Day WOD:
AMRAP in 45 Minutes:

  • 200m Run w/Sand Bag
  • 3-2-1 Rope Climb
  • 6-4-2 Squat Snatch 115/85
  • 200m Run w/Sand Bag
  • 9-6-3 Squat Clean 155/105
  • 12-9-6 Dips
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift 225/155
  • 50-35-20 ft. Handstand Walk
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Juliet’s B-Day WOD:
AMRAP in 45 Minutes:

  • 200m Run w/Sand Bag
  • 3-2-1 Rope Climb
  • 6-4-2 Squat Snatch 135/95

 

  • 200m Run w/Sand Bag
  • 9-6-3 Squat Clean 185/125
  • 12-9-6 Dips
  • 200m Run W/Sand Bag
  • 12-9-6 Deadlift 255/175
  • 50-35-20 ft. Handstand Walk
Additional:
  • 10 Minutes Mobility

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