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INTERMEDIATE 09/11/2018

A. Strength ( 20 min) Front Squat (test your 1 RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% Rest 2 […]

WOD 09/11/2018

A. Strength ( 20 min) Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ […]

INTERMEDIATE 08/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell […]

WOD 08/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell […]