Partner WOD: Row, Power Snatch, Pull Ups

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 METCON

In teams of 3:
’”Fast-Fast-Slow”
For time:
4k Row
150 Power Snatch (95, 65)
75 Strict Pull-ups

EXTRA CREDIT (55:00 – 60:00)

Dirty 30s: 3 x 10-10-10. Rest 60s.

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February 4, 2020
Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

June 20, 2019
WOD: Handstand Push Ups + Strongman Toys

STRENGTH 

Handstand Push-ups: Accumulate reps RX’d by coach
*In between sets complete 20 Banded Facepull-aparts

Metcon:

Strongman Style Workout!!

May 21, 2022
Sunday, May 22, 2022: Murph Prep

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters 

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

Start here

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