7-1

Back squat 4×6 WOD Buy in: 800m run or 1000m row Then 10 rds 3 power cleans 6 push-ups 9 air squats RX 135/95 Masters RX 115/80 Elite 155/105 or greater

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“Mountain Expedition”

“Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ One athlete will work at a time, choose a weight to cycle and an appropriate box jump height. If a team chooses 95lbs, then they...

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6-27

EOMOM – 14min 1 set of 3 position snatch (hip, knee, floor) WOD 10 min As many hang power snatches as possible 95/65 *at the top of each minute and at the start of the wod complete a :30 second plank.”

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“Work it Wednesday”

Work it Wednesday 6 min amrap 10 Deadlifts 135/95 10 box jumps or step ups 24/20 Rest 3 min 6 min amrap 10 Med ball Squat jumps 20/14 10 Push-ups Rest 3 min 6 min amrap 10 kb swings 53/35 10 Lunges 53/35 (hold kb anyway you like, front rack...

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6-25

EOMOM – 14min 1 set of 3 position cleans (hip,knee,floor) WOD 10-8-6-4-2 Power Clean 2-4-6-8-10 HSPU RX 165/115 Kipping hspu’s Elite 185/125 strict hspu’s Masters RX 135/95 kipping hspu’s

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“Helen”

10 minutes to find a 1rm strict Press Then Using 80-85% of your 1 rm strict press, perform 2 sets for max reps of push press. WOD “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings 53/35 12 Pull-Ups

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6-22

20 min amrap Partner A Run 200m Partner B run 200m Partner A 10 shoulder to overhead 95/65 Partner B 10 shoulder to overhead 95/65 Partner A 15 kb swings 53/35 Partner B 15 kb swings 53/35

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“Artie”

“Artie” Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95/65 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on...

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6-17

10 minutes Work on snatch technique 10 minutes Work on clean and jerk technique WOD 5 minutes Max reps of snatches 115/80 Rest 2 minutes 5 minutes Max reps clean and jerk 165/115 *these reps do not have to be full Squats. *masters competitors use...

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
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