“Annie”

4×10

Ring pushups

4×10 

Supinated ring pulls

WOD:

“Annie”

Bear Complex



3-3

Power snatch +ohs +snatch (full squat

7 sets as heavy as possible.

WOD:

9-15-21-15-9

Power snatch 75/55

Pullups

3-2

Strength

20 minutes to a 1rm back squat

WOD:

10 min ascending ladder

3-6-9-12-15-18-…

Thrusters 95/65

Kb swings 53/35

2-28

Overhead squat

3-3-3-3-3

WOD

Intervals

4 rds:

Row 350m

30 du’s 

Rest 2-3 min

15.1 & 15.1A

15.1 & 15.1A

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2-26

cleans

2×1@80%
2×1@85%
5×1@90-95%

WOD
“Grace”

Finisher:
3 rds
1 min max situps
1 min rest

Make sure you get signed up for the Open!! It’s going to be a fun 5 weeks!

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