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12/12 WOD

Party night

Warm up -1000 meter r/r
PVC Stretches
WOD- CARDS – abs, slamballs, pull ups, box jumps,

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12/11 WOD

Slow Go

warm up – 10 db squats
10 db shoulder press
10 ab mat
200 meter row
strength – 1RM thrusters
WOD – 15-10-5
DB thrusters 35/20
B2B squat
GHD – full sit up
burpees

12/6 WOD

MM’s playground

Warm up – 25 running in place
20 squats
15 push ups
10 pull ups
Skill- 3x 12 dubs
WOD- 3 RFT
13 push ups
13 ab mat
13 box jumps
13 KB swings
13 S2OH. 95/65
13 OHWW lunges. 35/25
13 mnt climbers. (L+r=1)
13 K2E
13 ring dips
13 pull ups
13 squats
13 ghd – back Ext
13 burpees

12/5 WOD

Stamina

Warm up – 20 ski abs
10 lunge/ squats/ lunges
10 row push ups
Skill – 3×3 frt / back squats (each)
3×3 clean n press
WOD- 12 min EMOM
Even – 3 frt squats
Odd – 5 back squats
(Set weight at 80% frtsq)

Then … 5×8 clean n jerk
Ans 5×8 clean squats + split jerk complex