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Weekly WOD Updates 6-15 to 6-20

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Article Of The Week:
Do any of these sound familiar?:

Video Of The Week:
Stabilize the trunk before movement occurs:

Nutrition Information Of The Week:
Introduce these highly nutrient filled foods to your mix:

THIS WEEKS WORKOUTS

Monday

Met-Con 

4  Rounds

10 Burpee Pull-ups 5 Power Snatch 

Skill 

Snatch Grip Push Press + 3 OH Squats(2 second pause at bottom of squat)-5 sets

Tuesday

Skill

2 Deadlift + 2 Hang Power Cleans + 2 Front Squats - 5sets of entire sequence 

Met-Con 

10 Rounds 

5 Deadlifts

3 Hang power clean

1 Push Jerk

 

Wedneesday

 

 Skill

Push Jerk w/ a pause

6sets 2reps- 2 second pause at the bottom of the dip. 

 Met-Con

"DARRIN" 

10-9-8-7-6-5-4-3-2-1

Box Jumps

Thrusters 

 

Thursday

Met-Con

5 Rounds

7 Handstand push-ups

21 Wallballs

42 Double Unders/126 single 

 

Skill

Snatch grip deadlift with 3 second pause aboce the knee on the descent 

3sets of 3 reps at each of the following percentages

85%, 90%, & 90% (of 1RM Snatch)

 

Friday 

Skill

Back Squat

10 x 2

 

Met-Con 

1 Minute at each station 3 rounds

Row for cal

Kettlebell Swings

Toe to Bar

Hand release push ups

Bicycle Abs 

 

Saturday 

Skill

Bench Press 

8sets x 3reps

 

Met-Con 

SURPRISE

 

 

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Guest Thursday, 15 November 2018