WODs 4/11
Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should have at least :15 rest
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Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should have at least :15 rest
Start Of Juggernaut Strength Cycle Monday 4/4 “Conditioning” 4 Rounds Each For Time: 5 OHS (135/95) 50 Double Unders 5 Push-Jerks (135/95) (Rest 1:30) *Weight
Monday 3/28 “Gymnastics” EMOM x 15 Min 1: 3-5 Negative (:03) Pull-Ups Min 2: 45 Double Unders Min 3: 8-10 Ring Rows (challenging) *Elevate feet
Monday 3/21 “Conditioning” 4 Sets: AMRAP 8 minutes: 750m/500m Row 21 Push Press (95/65) 15 C2B Pull-ups 9 Burpee Box Jump Overs – with time
Monday 3/14 “Strength” In 20:00 Hang Power Clean 3×5 @65% Power Clean 3×3 @75-80% Rest ~90secs between sets “Conditioning” 10 Rounds For Time: 5 Deadlift
Monday 3/7 “Strength” 9 EMOM 3 Push-Jerk “Conditioning” 9 min EMOM Min 1: 2-4 Bar Muscle Ups Min 2: 6-8 Chest To Bar Pull-Ups Min
Monday 2/28 “Strength” Every :90 x 6 1 Clean + 1 Hang Clean + 1 Jerk Build in weight, can be squat or power “Conditioning”
Monday 2/21 “Strength” E2MOM x 5 5 Hang Power Snatch + 3 OHS “Conditioning” 12 AMRAP 20 Alt. DB Snatch (50/35) 8 Burpee Box Jump
Monday 2/14 “Strength” E2MOM x 4 3 Strict Press + 3 Push-Press *Go heavier than last week “Conditioning” 9 AMRAP Grab Your Valentine! Teams of
Monday 2/7 “Conditioning” T.U.P. 15-12-9-6-3 Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups (Time Cap: 20 minutes) Silver: 95/65 Bronze: 55/45, Ast. PU “Strength” For
Monday 5/13 “STRENGTH” Part 1: In 8 minutes Build to a heavy 3-rep Strict Press Part 2: Every 1:30 Perform
Monday 5/6 “CONDITIONING” Each Round is a 5:00 AMRAP. Round 1: 1k Bike + Max Rounds of Cindy Round 2:
Monday 4/29 “CONDITIONING” For Time: 2k Row 50 Wall Balls (20/14) 1k Row 35 Wall Balls (20/14) 500m Row 20
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
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