WOD

March 1st Class Program

Back Squats 4×6 reps

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Split Squats 4×6 reps

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Dumbell Row 4×12 reps

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10 rounds: 1 Rope Climb or Legless Rope Climb + 3 Power Snatches + 4 Strict HSPUs or Strict Press

Feb 28th Class Program

6 rounds: 1 min light + 1 min moderate + 1 min hard – AIRBIKE

6 rounds: 1 min light + 1 min moderate + 1 min hard – ROW

5 rounds: 10 Wallballs + 10 Alt Step Ups + 10 KB Swings + Sled Push 100ft

February 27th Class Program

Bench Press Build to Heavy 3 rep max

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Bench Drop set 4×3 83%-85%

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Strict Weight Pullups 5×5 reps

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FOR TIME: 10 Pullups + 20 Box Jumps + 30 Alt DB Snatches + 40 OH Squats (95/65lbs) + 50/35 Cals Air Bike

February 26th Class Program

Front Squat 5×3 Reps

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8 min EMOM: 1 Hang Power Clean + 1 Power Clean

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12 min EMOM:

1st min: MAX effort Double Unders – 30 second work 30 seconds rest

2nd min: 30 Kipping HSPU

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9 min AMRAP: 9 Bar Facing Burpees + 15 Wallballs

Feb 24th Class Program

Bench Press Build Heavy 4 rep max

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Bench Drop set 4×4 78-83%

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20 min AMRAP: 2000m Row + 100 Burpees (no jumping) + AMRAP Double Unders

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