02.02.19 "Clean Balls'

Make up Strength/Skill

WOD- grind it out with a buddy. Higher reps so be aware of the weights

'Clean Balls'
with a partner- one work, one rest

For Time
40 power cleans 115/75 95/65 75/55
100 wall balls 20/14
30 power cleans 155/105 115/75 95/65
75 wall balls
20 power cleans 185/125 135/95 115/75
50 wall balls
10 power cleans 205/135 155/105 135/95
25 wall balls

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WOD- this is a wod for skill work with fabulous form instead of high intensity. The point with no time is to try the unbroken sets because you can rest in between. This is also a wod to push the gymnastics while under duress.

3 Rounds- not timed
1-2 or 3-5 Unbroken gymnastics choice
10 Unbroken thrusters 135/95 115/75 95/65 75/55
1-2 or 3-5 Unbroken gymnastics choice
Rest as needed between rounds

1-2 reps can be a more difficult skill such as strict pull ups or muscle ups
Gymnastics choice doesn't have to be the same

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01.29.19 Diane

WOD - benchmark wod that we want to go all in on and get your best time. RX needs to be hspu on the wall with your hands and head at the same level- no abmat for head unless you elevate the hands

deadlifts 225/155

scale Diane by doing 70% of your 1 RM DL and incline or decline push ups, ring push ups, seated DB press, or piked box hspu

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