9.12.18

Strength Alternating Movements Dumbbell Bench Press 5X5 AHAP Tricep Pulldowns 5X20

Wod 5X 3 min of work followed by 1 min of rest 18/14 Calorie Bike 1 Rope Climb (scale with 3 Burpee Pull-ups) 50 Double Unders (2:1 singles) Max Rep Kettlebell Swing 53/35 CC: KBS 70/53 *your score is the total number of KBS*

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

250

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

480