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WODs

February 22-26 (WODs of the Week)

Monday, February 22, 2016

SWOD
Snatch (warm up to 85%)
3x1 at ~90%
2x2 at 80-85% (doesn’t need to be TnG)

WOD
“Amanda”
9-7-5
Ring Muscle Up
FULL Squat Snatch (135/95)
*Sub burpee-pull ups or banded bar MU.

AUX
5 sets of max unbroken ring dips with little or no band resistance. Rest 2 mins between sets.

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Tuesday, February 23, 2016

SWOD
Work up to a heavy Squat Clean - focus on technique/form

WOD
AMRAP 5
Cal Row (18/15)
6 Squat Cleans (155/105)

Rest 5 mins, then repeat:

AMRAP 5
Cal Row (18/15)
6 Squat Clean 155/105

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Wednesday, February 24, 2016

A. WOD
5 Rounds For Time:
12 Wall Ball (30/20)
12 Burpees

B. WOD
EMOM 10
2 DL
2 Hang Power Clean
2 Push Jerk
*Build heavier each minute.

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Thursday, February 25, 2016

Teams of 3:
For time, complete:
100 FS (135/95)
100 Kipping HSPU
100 Box Jump Over (24/20)
100 Pull Ups
*Any teams of 2 will complete 66 reps of each.

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Friday, February 26, 2016

CF Open WOD 16.1!