WOD

3 position snatch 3 position clean Then 3 rounds of 1 min cal row 1 min situp 1 min ball slam 30/20 1 min plank Advanced 10 rounds Row a minute Rest a minute Score meters rowed

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Congrats to all our athletes who competed at the MAaC and the Equinox Open. You all kicked ass. We are proud of all of you. BS 3×5 Chins 3x failure Then With a partner 15 min AMRAP of 300m runD 30 burpees 30 30 situps 30 weighted lunges 45/25 Advanced “Jackie” 1000m row 50 thrusters 45 30 pullups Share

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BP, establish a new 1RM within three attempts. Less that 6 months continue 3×5 progression Dips 3x failure Then 4 rounds for time and max reps of: Run 400m Max unbroken pushups Advanced 4 rounds for time and max reps of: 400m run HSPU/ring pushups *alternate HSPU and ring pushups each round. Share

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BS 1RM. You have 3 attempts to find a 1 rep max back squat Less than 6 months should continue with 3×5 progression Chins 3x failure (advanced skip) Then With a partner 14 min AMRAP of 10/12 cal row 8 box jumps 12 KB swings 70/53 Advanced 5 rounds for time of: 10 pullups 8 thrusters 115/85 12 front rack lunges 115/85 30 double unders Share

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TGU warmup BP 3×5 1x drop set @80% Then 12 min AMRAP of 3 push presses 135/95 6 burpees 9 box jumps

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BS 3×5 Chins 3x failure (advanced athletes skip) Then With a partner 16 minute AMRAP of 12/10 cal row 12 KB swings 15 air squats Partner A completes entire round then partner B goes. Advanced 4 rounds for reps of: 1 min ME squat cleans 135/95 1 min ME strict pullups 1 min ME box jumps 24/20 (must step down) Rest 1 minute Share

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