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WOD for 101118

10
Oct

WOD for 101118

Skill: Chest 2 Bar Pullups (Positions and building to them)

 

Strength: Clean Pulls

Floating Clean Pull (below knee)

EMOTM x 6

4 reps @ 70-75% of 1RM Clean

*First rep comes off the floor

 

Conditioning:

Every 8 mins x 2 sets (16 min total)

2 Rounds:

15/12 Cal Row/Bike

12 Pullups

15/12 Cal Row

12 Box Jumps

 

*Complete 2 rounds.. then rest until 8:00. Then do 2 more rounds

*Record each 2 round interval time

 

L1:18/15 cals, Chest 2 Bar, 24/20

L2: 15/12 cals. Pullups, 24/20

L3: 12/10 Cals, Jumping Pullups, 20/17

L4: 12/10 cals, KB Swings or SDHP (for pullups), Plate Jumps

 

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