Skill/Strength:
Every 1:30 for 5 Rounds
3 Position (HH, Hang, Floor) Snatch @65%
Metcon:
AMRAP 8
2 Deficit Handstand Push-ups, 4/2in
2 Dumbbell Box Step Overs, 50/35lbs, 24/20in
-Continue adding 2 reps each round to each movement until time expires
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Jordan Teague
Festivus prep w/ Sarah and Trav
WOD 1: 3RD + 3 kB Thruster, 30#
Bench: 2 @ 115#
WOD 2: 4:36
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LAURIE MARTINEZ
Home WO
200 Single Unders,
50 Alternating Dumbbell Hang Power Snatches, 15 lbs,
200 Single Unders,
100 Air Squats, some Sumo style,
200 Single Unders,
50 Alternating Dumbbell Hang Clean & Jerks, 15 lbs,
200 Single Unders,
90 Inner Thigh reps
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Pauly VanderKelen
50 cal Echo Bike WU complete in 2:36
Incline Bench Press: 10 reps at 95,115,135,155, and 165#, then 4x20 with 45# dumbbells / 5x12 Cable Fly @ 45,45,50,55,57.5# alternating with 5x12 Strict GHD Sit-ups with a 55# plate on my chest / 5x12 Strict Bar Dip alternating with 3x12 BOBBR 225# / 20-rep Barbell Shrug burnout @ 155#.
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