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14
May

WOD 5/15/21

Deadlift: 3-3-3 Then… 12 Min AMRAP 12 Cal Bike, Row or Ski 12 Deadlifts, 225/153 12 Wall Ball Shots, 20/14
13
May

WOD 5/14/21

In Any Order: AMRAP 12 Minutes 20 Regional Style Lunges (1Kb OH, 1 Front Rack) 53×2/35×2 15 Burpees over KBs 10/8 Cal Bike And….. AMRAP...
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12
May

WOD 5/13/21

15 Min to Heavy Clean Then… “Officer Pancake” – B-Day WOD 30 Cleans, 185/123 300m Run 30 Strict Wt Dips, 20/14 300m Run 30 Box...
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11
May

WOD 5/12/21

a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…….In any order 8 Minute Max Distance Sled Pull...
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10
May

WOD 5/11/21

EMOM 10 mIn Snatch Pull + Snatch + OHS Then… 12-9-6-3 Squat Snatch, 135/83 Wall Climbs *Run 200m after each round
10
May

WOD 5/11/21

EMOM 10 mIn Snatch Pull + Snatch + OHS Then… 12-9-6-3 Squat Snatch, 135/83 Wall Climbs *Run 200m after each round
9
May

WOD 5/10/21

Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use...
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8
May

WOD 5/9/21

9am Oly 10:15am Endurance 18 min AMRAP – Outside 100m Sled Push 200m Run 30 Air Squats 18 Min AMRAP – Inside 15 Sumo Deadlift...
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