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WOD: "Nadeau"
For Time:
44 Deadlifts 225/135#
44 Calorie Row
44 Back Squats 185/95#
44 Calorie Row
44 Bench Presses 135/75#
44 Calorie Row
Warmup: 12 minutes of
5 Heaving Snatch Balance
7 Floor Presses
9 Ring Rows
12 Box Jumps
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Buy-in: 15 minute of Turkish getup practice
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WOD: Teams of 2
Double Helen
3 Rounds for Time
800 meter run ~ both athletes must perform
42 KBS 70/55# ~ combined reps only 1 athlete in motion at a time
24 Chest to bar Pullups ~ combined reps only 1 athlete in motion at a time
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Endurance: meet at ECC @ 6 am
10 x 10 burpees + 100 meter sprint (OTM or On the 90 second)
Aaron and BLee getting after some rope climbs!
Warmup: 5 Rounds
10 seated kettlebell presses
10 standing kettlebell high pulls
10 kettlebell over-head walking lunges
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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!
Mid-shin to high hang x6
Mid-shin to snatch pull x6
Mid-shin to power snatch x6
Mid-shin to full squat snatch x 6
Over-head Squat x6
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Strength: Snatch (power or full squat ~ depends on the athlete)
1x5, 3x3, 3x1
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WOD: 3 Rounds of
1 minute max rep wall balls 20/14#
1 minute max rep 20 meter runs
1 minute max rep power snatches 75/55#
1 minute max rep box jumps 30/24"
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Sellout/Rugby Conditioning: 15 minutes of burpees tire flips
