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September 29, 2019

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Saturday we do “grace” barbells for boobs wod.

October 29, 2017

Monday 

Power clean

10-5-3-1-1-1-3-5-10

 

B)50 wall balls for time (5 min cap) 20/14

 

C) 1000m row for time (6 min cap)

 

Tuesday/halloween 

Push press

Work on volume (5x5), work to a heavy, or find a one rep max (based on where you are at). 

 

B)for time

400m run

100m farmer carry 70/53

800m run

100m farmer carry

400m run

 

Wednesday/dia de Los dead-lifts

Deadlift 5x5

 

B)7min amrap

5 sumo deadlift high pulls 115/80

5 hand stand push ups

 

Thursday 

Front squat 

5x3

 

B)(3) 5 min rounds 

Min 0-2 400m run....max double unders

       2-3 kb swings (american) 53/35

       3-4 hr push ups

       4-5 OH walking lunges (plate 45/25)

 

Friday 

Snatch 

Work on skill, volume, work to a heavy and or find one rep max. 

 

B)for time

800m run

40 pull ups

40 Hang power snatches 75/55

400m run

20 pull ups

20 Hang power snatches

 

Saturday

Barbells for boobs. 

Max out Saturday 

 

B)”grace” 30 clean jerks for time135/95 or “partner grace” 60 clean and jerks for time. 

 

 

 

 

 

 

 

 

 

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