WOD
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Wednesday 26th February 2020
AMReps in X min: 12 Alternating DB Snatches 22.5/15kg 10 Burpee Box Jumps 24/20” 8 Deadlifts 60/42.5kg 6 Alternating Pistols 4 Squat Snatch 60/42.5kg 2 Muscle Ups REST 2 min AMRAP in X Min - 2: 12 Alternating DB Snatches 22.5/15kg 10 Burpee Box Jumps 24/20” 8 Deadlifts 60/42.5kg 6 Alternating Pistols 4 Squat Snatch 60/42.5kg 2 Muscle Ups
Tuesday 25th February 2020
Clean and Jerk 1RM Test - 15 min on clock Plank work 45 sec hold each side on bench and regular plank. Rest 45 sec between efforts Mountain climbers on the rings - 3 sets moving slowly for 45 sec Rest 45 sec between efforts QuickFit 3 x: 200m Row 7 Burpees over the rower 14 stationary lunges
Friday 21st February 2020
Every 2 min x 5 (Unbroken complex): 7 Power Snatch 5 Overhead Squats 3 Hang Power Snatch @ approx 60% of 1RM Power Snatch Spend a further 10 min to test your 1RM Power Snatch ShredWOD12 min EMOM: Min 1: 15/10 Cal Row Min 2: 15 Burpees Min 3: 50 Double Unders Min 4: Rest QuickFit AMRAP in 10 min: 1 Sled Pull 10 Push Ups 100m Run
Thursday 20th February 2020
For Time: 1000m Row 75 Thrusters 35/25kg Weighted Pull Ups 5-4-3-2-1 (For those without pull ups complete strength): 3 sets: (move from each movement straight to the next) Slow lowers - up to 3 reps (aim for quality with these) Max set of quality ring rows Barbell bicep curls (Max UB set) Rest between sets QuickFit 10 - 1 Gorilla Box Jumps Wall Ball Shots 1 Pull to stand each round
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