Friday 05/12/2023

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Strength
Push Press + Jerk 5x2
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *

WOD
"Anaconda"
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar still Rx)
10 Bench Press 115#/75#
30 Double Unders

*Score is slowest set.

Thursday 05/11/2023

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Strength 1
Clean 3x1
3 sets of 1 Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets * 

Strength 2
Clean Deadlift 3x3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean

* Rest 60-90 seconds between sets *

WOD
"Giant River Otter"
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters 75#/55#
15/12 Calorie Assault Bike
8 Thrusters 95#/65#
15/12 Calorie Assault Bike
6 Thrusters 115#/75#
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike

Max Squat Clean Thrusters 155#/105# in the remaining time
Score is total reps of Squat Clean Thrusters at 155#/105#

Wednesday 05/10/2023

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WOD
"Sloth"
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch 70#/50#

-@10:00-

7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups

-@20:00-

7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs 30"/24"

Score is # of reps of the second movement. Do not include the Row calories in your score.