Strength
Thrusters
6 Sets
2 Reps
Metcon
9-7-5
Thrusters
Burpees over the bar
RX Age 17-44
(70/50KG)
RX Age 14-16 and 45-60
(45/37.5KG)
RX Age 8-13
(35/25KG)
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See AllOn the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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65 kg for 2 reps 6:44 RX
37.5 kg strength 30 kg WOD
Strength 32.5 kg / WOD : scaled 25 kg / 8:30 minutes
Strength: 50 KG WOD: Scaled @ 40 KG ( 7:29mnts)
Strenght - 60 KG WOD - 50 KG 6:25 Scaled