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WOD:

4 RDFT

RX:

  • 40 DUs
  • 30 Box Jumps (24″/20″)
  • 20 KB swings (2 pood / 1.5 pood)
  • 10 Ring Knee Raises
  • 5 Ring Dips

L2:

  • 40 DUs
  • 30 Box Jumps (24″/20″)
  • 20 KB swings (1.5 pood / 1 pood)
  • 10 Ring Knee Raises
  • 5 Ring Dips

L3:

  • 200 Jump Rope
  • 30 Box Jumps (20″/16″)
  • 20 KB swings (1 pood / 0.5 pood)
  • 10 Hanging Knee Raises
  • 10 Box Dips

Performance WOD:

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Leg Curls each side

RESULTS:

photo(10)


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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