20200508 - HOME WOD

CONSISTENCY EMOM 16’ 1: 10 Butterfly Sit-up + 10 Pipe Pass Through 2: 8 Air Squat + 8 Prone Shoulder Press 3: 15” Plank Variation + 30 Anfersen 4: 8 KB Deadlift + 15 Jumping Jack SKILL Snatch 4x Complex 1 3x 2 Complex 2 Complex 1 High Hang (Snatch Pull + Snatch High Pull + Power Snatch + Squat Snatch) Hang (Snatch Pull + Snatch High Pull + Power Snatch + Squat Snatch) Ground (Snatch Pull + Snatch High Pull + Power Snatch + Squat Snatch) Complex 2 Jerk Behind the Neck + Drop Snatch + Sots Press + Snatch Balance WOD FOR TIME Buy in: 100 D.U 3 Rounds 20 KB Snatch 20 KB Step up 20 Plyometric Push Up 20 Plate Sit Up Cash out: 100 D.U

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20200619 - HOME WOD

WARM UP Part 1 3 Rounds 10” Squat Hold 12 N- Sit Up 14 Back Extension 10 Vertical Jump Part 2 4 Rounds 20 Split Jack 20 Flutter Kicks 20” Plate Plank 8 Thruster STRENGTH 4 Rounds 8 Overhead Tríceps Ex

20200618 - HOME WOD

MOBILITY 3 Rounds 20” Each Position WARM UP Buy in: 1’ Single Under Variation 4 Rounds 15” Hand Stand Hold 10 Jump Over KB 20 Mountain Climb Buy Out: 1’ Single Under Variation STRENGTH 4 Rounds 8 Bíce

20200617 - HOME WOD

WARM-UP 4 Rounds 10 Air Squat 10 Plate Ground To Overhead 20 Plate Russian Twist 20 Skipping 20 Anfersen CONSISTENCY EMOM 8’ 1: 12 Plate Sit-up 2: 10-20 Pistol WOD 5 RFT 10 KB Step Lunge 12 Alternatin

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