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Friday 02052021


WOD

"X-Factor"

5 Rounds For Time (18:00 Time Cap):

12 Burpee Box Jump Overs (24"/20")

9 Bar Muscle-Ups

X Clean and Jerks

Rx

95/65

135/95

155/105

185/135

205/155

Rx+

Round 1 - 15 Clean and Jerks 135 / 95 lb

Round 2 - 12 Clean and Jerks 155 / 105 lb

Round 3 - 9 Clean and Jerks 185 / 135 lb

Round 4 - 6 Clean and Jerks 225 / 155 lb

Round 5 - 3 Clean and Jerks 275 / 185 lb

Body Armor

3 Sets of 8: Sumo Deadlifts

3 Sets of 12: Romanian Deadlifts

3 Sets of 16: Weighted Hip Thrusts

*After each set (9 total), complete one of the two:

A) 25-50' Handstand Walk

B) 1:00 of Handstand Walk Practice

C) handstand holds

Rest as needed between sets.

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Wednesday 02242021

Warmup On the 0:00..."Wise Men" AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell - 135 / 95 lb ... Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell - 155 / 105 lb Rest

 

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