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Games Training WOD

Saturday L2

Warm-Up:

2 Rounds:

50 Single Unders

10 Front squats (45/35)

8 Ring Rows

Into…

2 Rounds:

20 Double Unders

8 Thrusters (45/35)

4 Strict Pull-ups

 

Metcon:

0:00-12:00

“Open 22.3”

For Time

21 Pull-Ups

42 Double-Unders

21 Thrusters (95/65 lb)

February 16, 2024

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Friday L2

Warm-Up:

2 Rounds

:20 Hollow Hold

10 Band Assisted Plyo Push-Ups

15 Banded Pull Aparts (Blue/Red)

30 Tricep Pushdowns

Max Free Standing HS Hold

 

For the Plyo Push-ups put a band around knee height on the rig then rest

February 15, 2024

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Thursday L2

Warm-Up:

3 Minutes

Every Minute On the Minute

8 50′ Shuttle Runs 25′ + 25′

Into…

2 Rounds:

10 Russian Kettlebell Swings (53/35)

10 V-ups

 

Skill:

Snatch Technique

Snatch Deadlift + Floating Snatch Pull + Floating Snatch

5 x

February 14, 2024

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Wednesday L2

Warm-Up:

Pull-overs

6 x 4

New Set Every 1:00

 

Metcon:

25 Minutes

As Many Reps As Possible

20 Box Step Ups (24/20)

500/450m Row

20 Box Step-ups

1k/900m Bike

200′ Kettlebells Farmers Carry (70/53)

 

Elite: RX

Semis: RX

February 13, 2024

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Tuesday L2

Warm-Up:

For Time:

2 Rounds:

40 Single Unders

8 Burpees

8 Strict Press (45/35)

into…

2 Rounds:

20 Single Crossovers

2 Wall Walks w/ 5s pause in HS

6 Push Presses (45/35)

 

Strength:

Jerk Practice

1 Strict Press +

February 12, 2024

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Monday L2

Warm-Up:

For Time:

3 Rounds:

10/8 Calorie Row

8 Scap Around the world pull-ups

6 Deadlifts (45/35)

4 Power Cleans

2 Thrusters

 

Strength:

Clean Technique

2 Position Halting Clean Pull + Pause Hang Clean

5 x Complex

New Set

February 11, 2024

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Saturday L2

Warm-Up:

6 Minutes

As Many Reps As Possible

8 Muscle Cleans (45/35)

6 Front Squats

4 Kips

4 Toes to Bar

2 Kipping Pull-ups

 

Metcon:

“Open 19.2”

AMRAP in 20 minutes

Beginning on an 8-minute clock, complete as many

February 9, 2024

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Friday L2

Warm-Up:

3 Rounds:

40 Single Unders

10 Handstand Shoulder Taps

20 Tricep Extensions (Red/Orange)

 

Gymnastics:

4 Rounds:

10 Ring Push-ups

Max Strict Handstand Push-ups

Rest 2:00 Between

 

Immediately kick up into the handstand push-ups from the Push-ups

Ring

February 8, 2024

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Thursday L2

Warm-Up:

3 Rounds:

:30 Bike 

5 Front Squats

4 Strict Press w/ pause overhead

3 Jerks

 

Strength:

4 Minutes

Every Minute On the Minute

Clean Pull + Below the knee Hang Clean + Jerk

 

Into…

 

Every 1:15

February 7, 2024

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Wednesday L2

Gymnastics:

Strict Ring Muscle-ups

5 x 1

New Set Every 1:00

Elite: 2 Strict Ring Muscle-ups

 

Metcon:

20 Minutes

As Many Reps As Possible

100 Single Unders

200′ Kettlebell Farmers Carry (53/35)

30 Ab Mat Sit-ups

50 SIngle Cross

February 6, 2024

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