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Saturday, November 8, 2015

Essentials

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

 

Skill:
WOD:
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Hang Power Clean

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Strict Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

Skill:
WOD:
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Hang Power Clean

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Strict Pull Ups
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:
WOD:
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Hang Power Clean

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Strict Pull Ups
Additional:
  • Crossover Symmetry Iron Scap
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