WOD – Tuesday – 170913

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WOD – Tuesday – 170913

“You’re never as good as everyone tells you when you win, and you’re never as bad as they say when you lose.”
~ Lou Holtz

Here are Tuesday’s WOD’s.

Rite of Passage

A1. Front Squat
4 x 8-10 reps @ 3011
A2. Strict Pull-Ups
4 x 8-10 reps  @ 2110
A3. Plank Hold
4 x 45 seconds

B.
AMRAP 6mins:
– Thrusters x 3 reps
@ m.42.5kg,f.30kg
– Pendlay Row x 6 reps
@ 42.5kg,f.30kg
– Box Jumps x 9 reps @ m.24”,f.20”

Open

A. Hang Snatch Clusters
4 x 2.2 @ moderate

* Rest 10sec b/w doubles and 2-3 mins b/w sets

B. AMRAP 6min

– Thrusters x 3 reps @ m.50kg,f.35kg
– Pullups x 6 reps
– Box Jumps x 9 reps @ m.30”,f.24”

C. For time:

– DB Thrusters x 10 reps
– Shuttle run 60m
– Rest 30 seconds
– DB Push Press x 15 reps
– Shuttle run 60m
– Rest 30 seconds
– DB Snatch
x 20 reps
– Shuttle run 60m
– Rest 30 seconds

* Use m.2x20kg,f.2x15kg
* Post times to comments.

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