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Wednesday 3.2.16 WOD
Competition Day! WOD “Slick Willie” 3min AMRAP 5 Back Squats, from rack (225,155,185,155) 5 Bar MU (Rx=C2B) 3min AMRAP 40 Dubs (Scale=x1) 4 Clean & Jerks (155,105,135,95) 3min AMRAP 7 Hang Power Snatch (95,65,75,55) 14 Air Squats 3min AMRAP Cal Row (14,10,12,8) 7 Burpees over the rower **Rest 3min b/t AMRAPs, Rest 3min after last […]
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Wednesday 3.2.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min Complete extensive warm up, lots of dynamic movements. Get Athletes really warmed up since there is no Mobility. WOD: 45min NOTES ARE LISTED BELOW EACH AMARAP If busy put Athletes in teams of 4; rotate through AMRAPs and share gear. “Slick Willie” 3min AMRAP 5 Back Squats, […]
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Week of 2.29.16 Barbell Club
Conjugate Strength Tuesday 1. 20 min E2MOM 1 Hang Snatch + 1 Full Snatch 2. Muscle Snatch (3×8) 3. Back Squat (@ 80% 8×2 (Open 4×2)) 4. Deadlift (@ 70% 6×1 For speed (Open @50%)) 5. One Arm DB Row (3×12) 6. Orange Banded Back Extension (3×12) Thursday 1. 12 Min EMOM 1 Clean and […]
