WOD Monday 19th October

Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Hang Double Snatch Wod Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Snatch / Power Clean and Jerks 40/30 -30/20 [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Hang Snatch / Power Clean and Jerks 40/30 -30/20 [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 Full Snatch / Power Clean and Jerks 40/30 -30/20

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WOD Wednesday 20th January

Macho Man Tech: 3 Power Cleans, 3 Front Squats, and 3 Jerks Then Five 3-minute AMRAPs in 29 minutes 60 Double-Unders 10 C2B Pull ups or 20 Jumping Lunges Max Rounds of Dumbbell Macho Man 50/30 Res

WOD Tuesday 19th January

DU 5 min Practice Gymnastics tech AMRAP in 23 minutes From 0:00-5:00, AMRAP of: 27 calorie Row/Bike/ DU 27 Burpees 27 Chest-to-Bar Pull-Ups Rest 4 minutes From 9:00-14:00, AMRAP of: 21 calorie Row/

WOD Monday 18th January

DU 5 min Practice Barbell Tech Power Snatch For Time 9-7-5 reps of: Power Snatches 60/40 Bar Facing Burpees Rest 1 minute 10-8-6 reps of: Power Snatches 50/35 Bar Facing Burpees Rest 1 minute 11-9-

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