11-22

“Tag Team Test WOD”

WOD 1
7 min team oly total
Partner a 1rm snatch
Partner b 1 rm c&j

WOD 2
50 dl 225/155 205/135
20 toes to bar
30 wallball 20/14
40 p.c. 155/105 135/85
20 toes to bar
30 wallballs 20/14
30 snatch 135/85 115/65
20 toes to bar
30 wallballs 20/14

*scaled butterfly situps

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11-21

Skill:
Strict HSPU 3×8-10 (comp)
Kipping HSPU 3×8-10 (Rx)
3 max effort handstand holds (scaled)

WOD:
10 RDS:
15 DL 135/95
15 push ups

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11-20

Strength:
Power Clean+front squat+hang squat clean
5 heavy sets

WOD
15-12-9-6-3
Power clean 135/95
Bar facing burpee

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11-19

Strength:
Push press+jerk+jerk
5 sets

WOD
“Iron Patriot”

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11-18

Strength:
Power Snatch+ohs+snatch
5 sets

WOD
1000 m row
50 ohs 75/55 , 95/65
30 situps

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11-17

11/17
Back Squat
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%

WOD
10 min AMRAP
8 push press 95/65
16 jump lunges
8 toes to bar

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11-15

Partner WOD:
3 min AMRAP
Overhead squat
95/65

Rest 2 min

8 min AMRAP:
30 air squats
20 pushups
10 pullups

Rest 2 min

10 min EMOM:
First 30 seconds each partner ground to overhead 155/105
Second 30 seconds: AMRAP wall balls

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