9/26 WODSep 25, 20241 min readClean & Jerk1 x1 @ 70%1 x1 @ 75%3 x1 @ 80%2 x (2+2) @ 70%ThenEMOM 10 Minutes5-8 Burpee Box Jump or Stepovers....Directly Into......AMRAP 10 Minutes100 Meter Run100 Meter Farmer's Carry
Friday 03/12/26Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell
Thursday 03/12/26Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe
Wednesday 03/11/26Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor
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