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Home / Uncategorized / HAVE YOU PLACED YOUR ORDER YET? / “SPEED 18.2” WOD 12/6/17

HAVE YOU PLACED YOUR ORDER YET? / “SPEED 18.2” WOD 12/6/17

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WARM UP:
400 M. Run or Row
2 Rounds 
10 Pass Through’s 
10 Good Morning’s 
10 Front Squats
10 Push Press
10 Push Jerk
Then:
Mobility 

WIN
SKILL:
3 Rounds
8 Landmine Row w/ Rope
8e Landmine Press
8e Bulgarian Split Squats
LIFT:
20 Rep Deadlift
*Work to an Unbroken set of 20 Deadlift’s.
**Start between 65 & 75% of 1RM.
WOD:
“SPEED 18.2”
21-15-9
Dead Lift (135/95) (115/75) (95/65)
S2O
*Perform 6 (6FT.) broad jumps after each round.

FIT
SKILL:
3 Rounds (At a Walking Pace)
8e DB Box Step Ups (20) (12)
40 Ft. DB OH Walk (Both DB’s)
8 Reverse Fly’s
LIFT:
Deadlift 
4 x 5
*Build
WOD:
“SPEED 18.2”
21-15-9
Dead Lift (135/95) (115/75) (95/65)
S2O
*Perform 6 (6FT.) broad jumps after each round.
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