Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 4 Sets: (EMOM)
B) 3 Sets: (Perform After WOD)
Skill: |
WOD: |
3 Rds For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 4 Sets: (EMOM)
B) 3 Sets: (Perform After WOD)
Skill: |
WOD: |
3 Rds For Time:
|
Additional: |
A)For Time:
B) For Time:
C) For Time:
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Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: Perform After WOD A) 4 Sets: (EMOM)
*Goal to increase 10# each week if working weight is above 135# and increase 5# if working weight is below 135#. B) 4 Sets: (EMOM)
*Goal to increase at least 10# each week if working weight is above 240# and increase at least 5# if working weight is below 240#. C) 3 Sets: (Perform After WOD)
Skill: |
WOD: |
3 Rds For Time:
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Additional: |
A)For Time:
B) For Time:
C) For Time:
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