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07 Dec WODs | Comments

Monday, December 7

SWOD:

Bench Press 8-8-5-5-3-3

WOD: Elizabeth 21-15-9 reps, for time of:

Clean, 135/95 lbs
Ring Dip

25 Feb WODs | Comments

Wednesday, February 25

SWOD:

Bench Press 10-10-10-10-10

Use 50% of 1 rep max. Rest as needed between sets. WOD:For time:

25 Cleans, 115/85 lbs
25 Floor Press, 115/85 lbs
25 Barbell Floor Wipers, 115/85 lbs
25 Push-ups
25 Push Press, 115/85 lbs
25 Double Unders

19 Feb WODs | Comments

Thursday, February 19

SWOD:

Squat Clean 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. For time:

Row, 800 m

-- then --

15 Kettlebell Swings, 53/35 lbs
15 Cleans, 155/95 lbs
12 Kettlebell Swings, 53/35 lbs
12 Cleans, 155/95 lbs
9 Kettlebell Swings, 53/35 lbs
9 Cleans, 155/95 lbs

-- then --

Run, 800 m

14 Jan WODs | Comments

Wednesday, January 14

SWOD: As many rounds as possible in 10 mins of:

Clean, pick load

Sets of 2, 3, â€¦ are touch and go! 3 rounds for time of:

400 m Run
7 Hang Power Cleans 135 lbs
15 Pull-ups

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