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WOD 5/15/17


Posted on May 14th, by jonah in Uncategorized. Comments Off on WOD 5/15/17

Monday 5/15
1. Hang Squat clean with pause at bottom of squat.
Build to heavy single

2. 21-15-9
Dumbell Thrusters 50/35
Toes to Bar

Tuesday 5/16
4 RFT
400m Run
10-Shoulder Press 115/65
15-Box jumps 24/20

Wednesday 5/17
1. Bench press
2×5@70%
2×3@80%
3×1@progressively heavier weight

2. 5 rounds for time
10-Deadlift 225/155
10-Bar Facing Burpees
50-Backward Singles
100m Run

Thursday 5/18
1. Back squat
5×5 build to heavy 5.

2. “Angie”
100-pullups
100-pushups
100-situps
100-air squats

Friday 5/19
1. Split Jerk
Build to heavy single

2. 5K recovery row or Run

This is a taste. I am going to offer this as an upgrade feature going forward. It will be an extra 5 dollars a month and will add you to a group where i will post the weeks wods on sunday. This will allow any who want to do extra work to be able to plan around the weeks work and allow people to plan off days around outside activities to help maximize their training so they dont miss days they need.





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