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  • Schedule
  • Todays WOD

    Array
    (
        [0] => Monday
        [1] => Tuesday
        [2] => Wednesday
        [3] => Thursday
        [4] => Friday
        [5] => Saturday
    )
    
    Array
    (
        [0] => SKILL/STRENGTH

    3 SETS
    10 SEATED DB PRESS (FLOOR) @30X1 TEMPO
    15 PVC BANDED PULL DOWNS @ 3113 TEMPO

    WOD

    "FRAN"
    21-15-9
    THRUSTERS
    PULL UPS
    rest 1-1
    2000M SKII [1] => SKILL/STRENGTH

    6 working sets
    3 position snatch with :2 pauses in each position
    *Focus: Footwork

    WOD

    12 MIN AMRAP

    30 Double Unders
    20 KBS 32/24
    10 Box Jump Overs [2] => SKILL/STRENGTH

    9 MIN EMOM
    30-45 SEC WEIGHTED HOLLOW HOLD/ HOLLOW HOLD
    50 FT SUITCASE CARRY x SIDE (HEAVY)
    20 PRONATED SNOW ANGELS (ARCH)

    WOD

    FOR TIME
    1500 M ROW
    21 PUSH PRESS (95/65)
    21 LATERAL BURPEES OVER THE BAR

    1000 M ROW
    15 PUSH PRESS (115/85)
    15 LATERAL BURPEES OVER THE BAR

    500 M ROW
    9 PUSH PRESS (135/95)
    9 LATERAL BURPEES OVER THE BAR [3] => SKILL/STRENGTH

    4 SETS

    6 working sets
    1 hang clean + 1 hang sq clean
    1 clean lift-off + 1 clean
    Focus = footwork, receiving pos.

    WOD

    Emom x 15
    Min 1: double unders x 60
    Min 2: slam ball x 15
    Min 3: sled push x 100 ft [4] => SKILL/STRENGTH

    10 MIN KIPPING PRACTICE
    Then:
    8 MIN EMOM
    1. 10-14 SCAP PULL UPS/ KIP SWINGS/ KIP PULL UPS
    2. 10-15 RING ROWS/ 15-20 RING ROWS / REST

    WOD

    12 Min Amrap:
    3,3,6,6,9,9,etc
    Push Up
    Front Squat (135/95) [5] => )

    SKILL/STRENGTH

    3 SETS
    10 SEATED DB PRESS (FLOOR) @30X1 TEMPO
    15 PVC BANDED PULL DOWNS @ 3113 TEMPO

    WOD

    "FRAN"
    21-15-9
    THRUSTERS
    PULL UPS
    rest 1-1
    2000M SKII

    See Full Week
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