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SWOD: Week 4
Clean w/2 second pause at knee 3 sets x 2 reps
Clean 4 sets of triples (Touch …
Announcements:
SWOD: Week 4
Clean w/2 second pause at knee 3 sets x 2 reps
Clean 4 sets of triples (Touch …
Announcements:
SWOD: Week 7 (deload week, before testing next week)
Front Squat 5×5 (sub 70%)
Benchmark WOD
“Elizabeth”
21-15-9
Cleans (135/95)…
Announcements:
Skill(15 min): Ring Muscle ups and progressions …
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SWOD: Week 7 (deload week, before testing …
Announcements:
WOD
10 KB Swings (70/53)
400m run…
Announcements:
Announcements:
SWOD: Week 3
2 Position Clean (Knee, floor)x 3 sets
Clean w/2 second pause at knee 3 sets x 2 reps
WOD
12-8-4-8-12 Squat Cleans (135/95)
After each set:
10 Wall balls …
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SWOD: Week 6
Front Squat 6×2
*warm up to about 80%, and start your first working set there. Don’t count the warm up sets
WOD
4 rounds for time:
10 Ring …
Announcements:
WOD
2 Hang Snatches
2 Snatches
2 Overhead Squats
20 Unbroken Double Unders (sub 60 singles)
10 Pullups
5 Rounds for time
Rx: 115/85
RxA: 155/115
…Announcements:
SWOD: Week 6
Push Press 6×2
WOD
15-12-9-6-3
Squat Cleans (135/95)
Bar Facing Burpees
…