Wednesday 01/24/2024

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Strength
Back Squat
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Peter Parker"
Every 3:00 (5 sets)
12/10 Calorie Air Bike
60 Double Unders
12/10 Calorie Air Bike

*Score is slowest time

Tuesday 01/23/2024

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Strength
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Steve Rogers"
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs 20"
Max Thrusters 95#/65#
-rest 2:00 between sets-

*Score is total thrusters

Monday 01/22/2024

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Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Tony Stark"
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge 50#/35# (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge 50#/35# (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch 50#/35#

* Scoring: every 5 feet of the lunge = 1 rep