Strength Development: Gym Bar Development   10 Minutes   ·    Kipping/Butterfly ·    Bar Muscle-up Transitions ·    Bar Muscle-up practice   WOD   Complete the following in 22 Minutes   ·   30 Bar Muscle-ups OR 60 Pull-ups ·   30 Box Jumps (RX 30”/24”) ·   100/80 calories OR 1 Mile run OR 300 Double-unders  …

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    Strength Development: Warm-up Movements   ·    Handstand Push-ups ·    Bar-bell Movements   Happy Birthday Stacey WOD   30 Minute CAP   For Time:   ·    50 Back Squat (RX 50/35 Kg) ·    10 Handstand Push-ups ·    40 Cleans ·    10 Handstand Push-ups ·    30 Jerks ·    10 Handstand Push-ups ·    20 Thrusters ·   …

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    Strength Development: Overhead Squats   5 sets @ 2 minutes   ·    3 Overheads/set ·    Focus technique   WOD   18 Minute CAP   21 – 15 – 9   ·    Squat Snatches o  21 – RX 40/30 Kg o  15 – RX 50/35 Kg o  9 – RX 60/40 Kg ·   Toes-to-Bar…

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    Strength Development: Strict Pull-ups/Ring Dips   5 sets @ 2 minutes   ·    1st Min: Strict Pull-ups ·    2nd Min: Strict Ring Dips   WOD   20 Minute CAP   10 Rounds For Time:   ·   10 Chest-to-Bar Pull-ups ·   5 Devil’s Press (RX 2 @ 22½/15 Kg) ·   10 Farmers Carry Dumb-bell…

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    Strength Development: Jerks off the Rack   7 – 6 – 5 – 4 – 3 @ 2 minutes/set   ·    Add weight for each set ·    Focus on technique   WOD   20 Minute CAP   21 – 15 – 9   ·   Clean & Jerks (RX 61/42½ Kg) ·   Burpees over…

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HAPPY BIRTHDAY ALPHA BRAVO Hero WOD “Chapman” Master Sgt John A. Chapman Medal of Honour US Air Force Combat Controller (Special Forces) KIA 04/03/2002 Takar Gar Afghanistan For Time: · 1,200 meter run · 100 Push-ups · 25 Broad Jumps · 100 Sit-ups · 1,200 meter run · 100 Push-ups · 25 Broad Jumps ·…

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    Strength Development: Hang/Full Snatch Complex   10 Minute EMOM   ·     1 Hang/full Squat Snatch Complex/minute ·     Focus on technique   WOD   20 Minute E2MOM   10 Rounds:   ·    8 Dumb-bell Snatches (RX <22½/<15 Kg) ·    6 Overhead Dumb-bell Lunge Steps ·    8 Toes-to-Bar        

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    Strength Development: Shoot Throughs/V-Ups   5 sets @ 2 minutes   ·     1st Min: Shoot Throughs ·     2nd Min: V-Ups   WOD   20 Minute E2MOM   10 Rounds:   ·     35 Double-unders ·     5 Box Jumps (RX 30”/24”) ·     10 Air Squats RX+ Wear a weight vest

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    Strength Development: Warm-up Movements   ·     Shoulder movements ·     Bar-bell Movements   Hero WOD   -requested by Rach Mc.   “The Seven”   In memory of 7 CIA Officers Killed 30/12/2009 Afghanistan   37 Minute CAP   7 Rounds For Time   ·    7 Handstand Push-ups ·    7 Thrusters (RX 61/42½ Kg) ·   …

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