3/4

Skill: bear complex
6×3

The WOD is
12 minute AMRAP
Buy in: 400 m run
12 handstand push-ups
24 hang cleans 95/65
(Full depth)
36 double unders

Programming this week will be designed to help maximize out scores for open.

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3/1

30 minute AMRAP
W/partner
10 Deadlift 275/185
26 push-ups
18 box jumps 24/20

2/26

Skill
4x
Run 400m
Rest 2 minutes

WOD 9 minute AMRAP
21 double unders
15 thrusters 95/65

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2/25

Skill: clean(full depth in the catch)
12 minutes

Work up slow to a heavy single.

*full pause in the bottom. Drive hard out of the bottom.

WOD:
40 pull-ups
50 push-ups
60 air squats
40 kb swings
50 wall balls 20/14
60 burpees

22 minute cap

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2/22

Partner WOD 18 minute AMRAP
100 yard front rack lunge 95/65
30 deadlifts 275/155
30 handstand push-ups
60 hang power cleans 95/65

Same bar should be used the entire WOD. Weights get changed out by the athlete while the clock continues to run, so you better be fast!
*if there is someone who has no partner then the rep scheme will be cut in half.

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