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WODs & News

17
Nov

Monday November 18th 2019

“Point Break”

AMRAP 15: 

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35/25) total. Switch every 5 reps 

15 AbMat Sit-ups

Cashout: TABATA coaches choice 

Compwod: 
“Klepto – Teamified”5 Rounds (teams of 2 – alternate reps)

40 Box Jumps 30/2430

30 Burpees

20 Squat Cleans 155/105lbs

 *200 meter partner run after each round

14
Nov

Friday November 15th 2019

Strength: Build to a clean Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning

3 Rounds for time:

400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85/75lbs

13
Nov

Thursday November 14th 2019

Strength: Bench Press work to a heavy set of 5 for the day 

Conditioning: for time:

21-15-9-6-3 

HRPU 

TTB 

Overhead walking plate lunges total not per leg 45/25lbs 

1 2 3 116