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400m run
3x Sampson+lat lunge+T-spine ext
3x
7 snow angel
7/7 Windmill
7 pvc OHS W.O.D
2 PS+OHS Every 75 secx7 sets
Teams of 2
15 min AMRAP
1/1, 2/2, 3/3, 4/4...
Sqt snatch 135/95
Burpee box jump overs 24/20
Post W.O.D.
Roll glutes and low back
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Rowing skills
Tabata planks
couch stretch W.O.D
"Kipping pullups skills
"Rowing Cindy"
20 min AMRAP
5 Pullups
10 Pushups
15 Air squats
20 cal row/bike
Post W.O.D.
Roll lats and quads
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DU skills
Lat openers
KB windmills W.O.D
3 sets
Clgr Bench 10-70%
DB rows 8/8
100 DU
3rds
12 DB PP 50/35
12 Vups
12 slam balls 40/30
12 ring dips
Then 100 DU Post W.O.D.
Tricep stretch
roll calves
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Tabata HS hold alt w/ hollow rocks
HS skills W.O.D
4 SumoDeadlift EMOTMx8 min 60-80%
3 min AMRAP rest 1 minx4
8 cal/Row bike
8 SDHP-KB 70/53
4 HSPU Post W.O.D.
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Banded warmup
Front rack mobility
10 sec front squats w/ bar W.O.D
Front squat find 1rm
Happy Birthday Swolters!
Big lap
37 Front squats 135/95
37 KTE
37 Cal row/bike Post W.O.D.
Roll quads!!!!!
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"400m run
perfect stretch
Banded warmup
lat lunge w/ pause at bottom
W.O.D
Good mornings 3x8+10 strict pullups/rd
"Dynamic Duo"
teams of 2
4rds each
25 wallballs 20/14
25m suicide sprint
1 person works 1 rests Post W.O.D.
couch stretch or quad roll
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Dbl under skills
3x
7 snow angles
7 PVC windmills
7 PVC OHS
W.O.D
1 Rep Max Push Press!
"""Racehorse""
4rds
12 KBS 70/53
12 Push press 115/75
12 box jump overs 24/20
Post W.O.D.
Lat smash+calve roll
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Tabata hollow rocks/superman
TTB skills
pigeon stretch
power clean+2 FS EMOTMx7 up to wod wt W.O.D
"""Jail break""
5 min AMRAP
21 cal bike/Row
21 TTB
21 FS 135/95
Rest 3 min
5 min AMRAP
15 Cal bike/Row
15 TTB
15 FS 155/110
3 min rest
5 min AMRAP
9 cal bike/Row
9 TTB
9 FS 185/125
Post W.O.D.
Roll quads!
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DBl under skills W.O.D
3x
4/4 TGU
10 strict pullups
""Hamster wheel""
12 min AMRAP
5/5 DB hang clean and Jerk 50/35
10 burpees over DB
30 DU
Post W.O.D.
Chest stretch, roll calves
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3x
Sampson
lat lunge
10 Wall squat
W.O.D
4 sets
5 sumo Deadlift 70% deadstop
8/8 BSS
""Run and Gun""
800m run
25 Ring pushups
400m run
15 Ring pushups
200m run
5 ring pushups
Post W.O.D.
