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WOD 211005 - TUESDAY


Coach Stretch

Hips and Hammies


5 Supermans

5 Scap Push Ups

5 R. KB Swings

5 Goblet Squat Press out


Skill / Strength


15 weighted hollow rocks + 15 weighted flutter kicks

5 L/R Lateral Handstand Walks (wall Facing)

scaling options:

5 L/R Pike Handstand around the box

or 5 L/R Plank Side step

1 Peg Board or 1 Sled Pull or 1 Rope Climb



E2MOM for 5 RDS

8 Deadlifts

7 Hang Power Cleans

6 Front Squats

12 Box Jumps

RX: 115/85#

Choose weight to perform barbell movements unbroken


Post WOD Accessory

2 x 50m KB Farmer Carry

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WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

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