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WOD
[A] Deadlift
7-7-7-7-7
[B] Muscle Up
5 x max reps
Perform [A] & [B] as a superset.
[COMPETITION TRAINING]
[C] For time:
Prowler Push, 400m
Men add 2 x 10kg plates. Women add 2 x 5kg plates.
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WOD
[A] "Fran"
21-15-9 reps, for time of:
Thrusters, 42kg (30kg)
Pull-ups
[COMPETITION TRAINING]
[B] Every minute for 10 minutes:
Squat Clean, 2 reps
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WOD
[A] "The Ghost"
6 rounds, 1 min per station of:
Row (calories)
Burpees
Double Unders
Rest 1 min
Perform this workout like "Fight Gone Bad", by rotating immediately to the next station every 1 minute. The clock does not stop or reset between stations.
[COMPETITION TRAINING]
No extra training. Rest & recover.
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WOD
[A] Back Squat
5-5-5-5-5
[B] Weighted Pull-up
5-5-5-5-5
Complete [A] & [B] as a superset.
[COMPETITION TRAINING]
[C] Run
4 x 800m
Go every 6 minutes.
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WOD
[A] Open 11.2
Complete as many rounds as possible in 15 minutes of:
9 Deadlifts, 70kg (45kg)
12 Push-ups
15 Box Jumps, 24"(20")
[COMPETITION TRAINING]
[B] Shankle Complex
1-1-1-1-1
The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Squat Clean + 2 Split Jerks.
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WOD
[A] Snatch
1-1-1-1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] Complete as many rounds as possible in 10 minutes of:
5 Muscle-ups
Handstand Walk, 10m
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WOD
[A] 3 rounds for time of:
Run, 400m
21 Dumbbell Thrusters, 20kg (15kg)
12 Chest-to-Bar Pull-ups
[COMPETITION TRAINING]
[B] Pause Front Squat
3-3-3-3-3
Pause for 3 seconds at the bottom of each rep. No bouncing out of the hole. Focus on speed and acceleration.
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WOD
[A] Complete as many rounds as possible in 20 minutes of:
5 Clean & Jerks, 85kg (62kg)
10 Toes-to-Bar
Rest 30 seconds
[COMPETITION TRAINING]
[B] 2 rounds for time of:
Row, 500m
Farmers Carry, 200m
Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells.
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