• jdh6270

Monday, January 25, 2021


A. EMOM 5 min

Power clean & jerk x 3 @ 65% of PC Max

B. EMOM 5 min

3 squat cleans; build from about 60-65%

C. For time

40-30-20

wall ball 30,20

Alt DB snatch 50,35

75 double unders after each set


Masters 7:15am

A. Tabata balance w/ SL Rom DL x 6 min (3 min/leg)

B. Snatch practice: 3 reps x 5 sets w/ PVC pipe, metal pipe or empty barbell—(focus on feet placement: jumping position to landing position, and overhead bar position)

C. Partner WOD

Accumulate 500m row w/partner or 30/25 cal AB w/partner

Then

100 Double unders

50 Box step ups

50 Kettlebell swings

50 Hand release push-ups

100 Double unders

Accumulate 500m row w/partner or 30/25 cal AB

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A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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